Day 3 Week 1

Coming off a 22 hour fast. It's been a while since I fasted past 18 hours.

Super8 -early in the morning
1. Navel drawin in back to wall x5 4sec holds
2. Sahrmann hip hinge drill to surface x8
3. Cook toe touch drill x5
4. McGill Wall squats x8
5. Ferrell Neutral grip chinup bar assisted Split squats x8each leg
6. Downward dog with navel drawin hands on elevated surface x8
7. Cat Camel x6
8. Sahrmann hipflexor AIS on all fours

Few things I noted
- low back stiff
- left knee clicks lateral side
- left ankle dorsiflexion seems low surrounding muscles stiff
- strain sense when contracting abdominals

 Focus today drink 1 gallon of water
                       take fish oil capsules
                       stay away from delicious homemade chocolate chip cookies...and lil Debs

 With tonights workout I want to get into the troublesome areas more than general conditioning...here we go:

 Warmup 3min Assessment Walk
 Foam Roll
 Left leg more than right
 Calf area
 Thighs
 Hips

 Static Stretches
 Back on foamroll decompress
 Supine 1leg adductor stretch
 Cross leg bent knee supine back/hip stretch
 Kneeling splitsquat stretch
 Soleus Stretch

 Active Dynamic Patterns
Sahrmann supine sliding leg drill
Bridges
 Supine shldr rotations
 Bridge to march
 Prone leg curls with rotation
 Prone shldr presses
 Cook toe touch
 Sahrmann standing leg curl to toe raise

Dynamic
Cook Squat pattern x2


 Unfortunately, the conditioning was an hour so no time for strength training. Gotta' figure out an efficient way to get it all in within an hours time.