Strength (ROM) 30:00 [1]
Flow: Childs pose, Down dog, active pigeon L/R, Plank, Spiderman Lunge L/R, Plank, chataranga, up dog, melting heart. (3x thru)
Glute 90/ 90. Seated Good morning Side lying chest opener (hold 30 sec each side)
½ kneel active rotation (use Foam roll). Cat cow down dog
“Barbell” opener (treadmill railing, trx, etc). Walking lunge with rotation 10 x. Hip Rolls 10 ea
Baby back bend to inch work pushup 5x. Mermaid Stretch Hurdlers stretch 30 sec ea. Butterfly stretch. Lying-back quad stretch
Walking (Rockport FT) 13:13 1.0 mi (13:13 / mi)
ahr:116
145.6# EOM HR 116, est VO2 = 40.1