Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=kNiUfwHJF6E



March 20 '25 - Iron Abyss

Deload week - active recovery Thursday

204.2 bodyweight

2450 cals headed to 3300

Cardio 100bw squats - 30 min stat bike - 8.5 miles 120bpm



Yogalicious Stretchiness and Things - typical active recovery day



Got out the bad and the good in and yeehaw !



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:

DB Bird Dog Rows - 3x15 - #30
​Hammer Curls - 3x15 - #25
Inc DB Press - 3x15 - #30
Lu Raise - 3x15 - #10