15 min bike, steady
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Low intensity movement quality work – 20-30 min
examples below
Hip – https://www.youtube.com/watch?v=XH0b7T_LSkY
Thoracic – https://www.youtube.com/watch?v=KhhUZUKPHB4
Locomotion – https://www.youtube.com/watch?v=ufAUAYrxfIY (without the bridge walks)
Ido squat – https://www.youtube.com/watch?v=lbozu0DPcYI
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15 min bike, steady
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Tabata bent knee hollow holds x 10 rounds
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6 min supine breathing @ 3152 tempo with head supported and feet elevated
This was exactly the day I needed. I was so much more sore from yesterday than I thought I would be. Perfect perfect day, I have been getting back into locomotion work in warm ups so really tried to explore some more stuff today