8-10 min bike, easy pace+
Foot/ankle drills 1 time through, 20ft/movement (walk on toes, walk on heels, walk toes out, walk toes in, walk on outside of foot, walk on inside of foot, high knees, butt kicks)
20ft is way better than the 50 on the link
+
Glute airplanes x 3/direction/side
Quadruped rockbacks x 4-5
Frog stretch x 20 sec
Pancake stretch with side bends x 4-5/side
2-3 times through
done
+
14 rounds
Run 90 sec @ high aerobic but sustainable pace
walk 45 sec with belly breathing
got the chance to do this on a true form today. Goal was to keep speed above 7, below 10/9mph.
Was good until interval 11-14. This was the point where I became noticeably inconsistent in my running mechanics
+
Ido portal squat routine in full
still super jealous of Ido.