Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Plantar fascia stretch | 2 | |
| 1B. 90/90 hip swivel | 2 | |
| 1C. Elevated single leg good morning | 2 | No rest |
| 2A. Side to side squat | 2 | |
| 2B. Toe point stretch | 2 | |
| 2C. Elevated pigeon | 2 | No rest |
| 3. Pancake | 1 |
Equipment needed: StrongBlocks optional
Warm-up
| Exercise | Reps/Duration |
|---|---|
| 1. Squat to pancake | 10 reps |
| 2. Wall middle splits | 45 secs |
| 3. Single-leg good morning | 5 reps ea direction |
| 4. Wrist circles | 5 reps ea direction |
| 5. First knuckle push-up | 10 reps |
| 6. Scap shrugs | 10 reps |
1. Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| 1A. Plantar fascia stretch | 45 secs |
| 1B. 90/90 hip swivel | 5 reps ea |
| 1C. Elevated single-leg good morning | 5 reps |
2. Perform 2 rounds without rest
| Exercise | I. Passive stretch | II. Active stretch |
|---|---|---|
| A. Side to side squat | X | 5 reps ea |
| B. Toe point stretch | 45 secs | X |
| C. Elevated pigeon | 20 secs | 5 reps |
| Exercise | A. Side to side squat | B. Toe point stretch | C. Elevated pigeon |
|---|---|---|---|
| I. Passive stretch | X | 45 secs | 20 secs |
| II. Active stretch | 5 reps ea | X | 5 reps |
3. Pancake
Perform 2 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 1 min | 1 min 10 secs | 1 min 20 secs | 1 min 30 secs |
| Week 1 | 1 min |
|---|---|
| Week 2 | 1 min 10 secs |
| Week 3 | 1 min 20 secs |
| Week 4 | 1 min 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
