Exercise Journal: 18.07.2017

EXERCISE:
Handstand progression – 1 sets of 3-5 reps / 1 min hold
– Hollow Body
– Handstand Prep Position
– Kick Up To Handstand Bent Knee (each leg)
– Handstand Press Negatives
– Wall Tuck Handstand Holds
– Tuck Up to Handstand to Tuck Down
– Kick Up to Handstand (each leg)
– Wall Handstand

Squat progression – 5-15 per leg / 5-30s hold
– Assisted one legged squats
– Standing Leg Lifts
– Standing Leg Hold

Jump Rope:
– Tabata x1

Splits Warm Up:
– Straight Leg Hamstring Stretch
– Bent Leg Hamstring Stretch
– IT Stretch
– Adductor Stretch

Splits Stretches:
– Low Lunge
– Side Lunge
– Pigeon
– Standing Calf Stretch
– Lunge Hamstring Stretch
– Lizard Pose
– Isometric Front Split
– Frogs
– Pancake

Backbend Warm Up:
– Ear to Shoulder (Trap & Levator Scapulae)
– Head Left to Right (Scalenes & SCM)
– Head Up and Down (Scalenes & SCM)
– Neck Circles (Trap, Levator Scapulae, Scalenes, SCM)
– Chest Slides
– Torso Lateral Slides
– Shoulder Rolls
– Vertical Straight Arm Slices
– Horizontal Straight and Bent Arm Slices
– Wall Single-Arm Chest Stretch – Overhead to Shoulder
– Kneeling Wall Shoulder/Back Stretch
– Standing Wall Shoulder/Back Stretch
– Yoga Block Lat Stretch
– Standing Cat/Cow

Backbends:
– Wall Backbend
– Cobra Lift (+ couch support)
– Backbends

Backbend Cooldown:
– Knees to Chest Hug
– Folded Plow – Knees to Ears
– Supine Spinal Twist
– Child Pose

Post back bending core conditioning
– Sit Up Toe Reach x10
– Folded plow reverse sit ups x10
– Upward Toe touches x10
– Reverse Sit Ups x10
– V sit Ups x10
– Hollow body “jacks” x10

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