Mobility 🐐 work:

Goat work video

Kneeling hip flexor stretch
2min ea side
Lunge position, knee resting on ground. Back knee and front foot width should be positioned just outside of the hips. Continually sinking hips towards the floor as we settle into this hold. If you’re able, grab foot to increase stretch

Lat smash
2 min ea side
Lay on head of DB focus on area of torso from posterior armpit to mid ribcage.

Deadbug Pullovers
20 reps
Pullovers in deadbug position.
light db, head in each hand. Like a dead bug lower alternating legs at the same time as you perform the pull over.
20 Bird dogs

2 rounds

The 12 days of fitmas

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