Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=ss9VZ1FH...o&index=48



March 6 '25 - Iron Abyss

Active Recovery Thursday - Peaking Phase Test Week 3

203.8 body weight

2988 cals headed to 3300

Cardio - oy vey see below for complete - 100 body weight squats 15 min stat bike prior / 100 body weight squats 15 min stat bike after - combined 8.7 miles 122bpm



Woke up feeling good , ol lady was on the morning lumberjack crew , took down the morning wood , things were lookin pretty groovy ? ?



We head down to the kitchen she opens the basement door to bring down laundry and let the dogs out ,,, theres 3 inches of water down there already .... the joys of Maine



Drains were still partially frozen and with the rain during the night couldnt handle it ... so got that working , water taken care of , nothing got damaged its not our first rodeo most things are up on pallets.



So on top of normal cardio there was a few hours of snaking , chopping , shop vac'ing and sweeping.



WOOOOOOOOOO!!



Hip Mobility:

90/90 Stretch 2x30 sec per side

Hip Circles 2x10 each direction

Pigeon Pose 2x30 sec per side



Shoulder Mobility:

Arm Circles 2x10 each arm each direction

Wall Angels 2x10

Band Pull-Apart 3x15

Band Press 3x15

Band Face Pulls 3x15

Overhead Reach Stretch 2x30 sec per side



Ankle Mobility:

Ankle Circles 2x10 each side / direction

Deep Squat Hold 3x30 sec

Lunge w/slow slight twist 2x10 per side



Lower Back Mobility:

Cat-Cow Stretch 2x10 reps

Thread the Needle 2x10 each side

Child’s Pose 2x1 min hold



Core Activation & Stability:

Dead Bugs 2x20 per side

Bird Dogs 2x20 per side

Pelvic Tilt 2x20 slow reps

Pelvic Raise 2x20 slow reps

3 Sets of Planks - Bent Arm Wall - Right Side - Left Side - 30 sec each

Superman's 3x30 sec



Stretching:

Hamstring Stretch 2x30 sec each leg

Hip Flexor Stretch 2x30 sec each side

Piriformis Stretch 2x30 sec each side

Standing Forward Fold 2x30 sec

Seated Forward Fold 2x30 sec

Cobra Stretch 3x30 sec



DB Work -

Lu Raise - 3x20 - 5#

DB Bird Dog Row 3x20 - 20#

Bicep Curls 3x20 - 20#

Flat DB Press 3x20 - 25#

Incline DB Press 3x20 - 25#

Overhead DB Press 3x20 - 25#