Workout Overview
| 1A. Plantar fascia stretch 1B. 90/90 hip swivel 1C. Elevated single leg good morning | 2 sets |
| 2A. Side to side squat 2B. Toe point stretch 2C. Elevated pigeon | 2 sets |
| 3. Pancake | 1 set |
Warm up (5 min)
| Squat to pancake | 10 reps |
| Wall middle splits | 45 secs |
| Single leg good morning | 5 ea side |
| Wrist circles | 5 ea direction |
| First knuckle push-ups | 10 reps |
| Scap shrugs | 10 reps |
1. Perform the following tri-set for 2 sets without any rest.
| Week One | Week Two | Week Three | Week Four | |
| 1A. Plantar fascia stretch | 45 secs | 45 secs | 45 secs | 45 secs |
| 1B. 90/90 hip swivel | 5 ea | 5 ea | 5 ea | 5 ea |
| 1C. Elevated single-leg good morning | 5 reps | 5 reps | 5 reps | 5 reps |
2. Perform the following tri-set for 2 sets without any rest.
| Week One – Four | |
| A. Side to side squat | 5 ea side |
| B. Toe point stretch | 45 secs |
| C. Elevated pigeon | 20 secs then 5 reps |
3. Pancake: 1 min x 2 sets with 1 min rest.
| Week 1 | |
|---|---|
| Week 2 |
please complete the previous week first
|
| Week 3 |
please complete the previous week first
|
| Week 4 |
please complete the previous week first
|
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