Oregonian sunshine sessions :)

• 3 sets:

  • 30sec hang

  • Active pigeon (10x + 10sec)

• 3 sets:

  • 30sec hang

  • 4-position lifts (10x + 10sec)

• 2 sets:

  • Diagonal stretch: right leg back (10x + 10sec hold)

  • 15x side raises w/ 2-3lb dumbbells

  • Diagonal stretch: left leg back (10x + 10sec hold)

  • 15x front raises w/ 2-3lb dumbbells

  • Diagonal stretch: right leg back (10x + 10sec hold)

  • 15x bent-over shoulder extensions w/ 2-3lb dumbbells

  • Diagonal stretch: left leg back (10x + 10sec hold)

*Diagonal stretch
Note: brace core, squeeze glute, and aim to load your back hip flexor / quad, not your low back. Until you feel comfortable with the movement, only touch mid-hamstring (use this week to learn how to do the movement safely and next week we’ll SLOWLY begin adding depth)

• 2 sets:

  • 1m plank

  • 10-30sec hang (just to loosen, don’t go near max grip)

  • Single-leg good mornings (10 reps + 10sec hold on last rep)

• 1x:

  • 30sec camel stretch

  • 10x + 10-30sec pec/arm nerve glides

  • 1-minute passive release forward fold

  • 5-minute standing meditation or savasana (focus on arm / bicep release)