Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=d-diB65scQU



Feb 6 '25 - Iron Abyss

​Thursday - Active Recovery

201.1 body weight

1290 cals headed to 3000

60 min cardio - 30 min before - 30 min after - 17.6 miles 114bpm



​Just a short sweet simple day of stretches n yoga ..ahhhhhhhhhhh.



Hip Mobility:

90/90 Stretch 2x30 sec per side

Hip Circles 2x10 each direction

Pigeon Pose 2x30 sec per side



Shoulder Mobility:

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

Deep Squat Hold 2x30 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 2x15 per side

Bird Dogs 2x15 per side

Side Plank 2x30 sec per side

Pelvic Tilt 2x20 slow reps

Pelvic Raise 2x20 slow reps

3 Planks - Flat - 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

Seated Forward Fold 2x30 sec

Cobra Stretch 2x30 sec



Accessory Work:

Dumbbell Rows - #30 - 3x15

Curls - #25 - 3x15

Seated Dumbbell Press - #30 - 3x15

Dumbbell Bench Press - #30 - 3x1

​Lu Raise - #15 - 3x15