Warm Up: Bicycle
15 minutes on a recumbent stationary bicycle; 10 cycles of 30 seconds high resistance 60 seconds low resistance. Set an rpm goal that is difficult to maintain.
Stretch: Shoulders, Chest, Back
Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.
Resistance: Factorial Basics
squats, pike push-ups, V-ups, lat pulls (medium weight), arch body rocks
Cardio: Treadmill Tabata
Set the Treadmill to a challenging pace (at least 6 mph if you haven't been running, closer to 9 if you have been running at a high level, 10 or faster for super-elite runners). For 5 minutes alternate 20 seconds running, 10 seconds resting on the edges
Walk half a mile.
Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.
Really focus on your stretching today, and even though tomorrow is a rest day, I would do a little something to get warm then do all of your stretches again. Hope the last couple workouts weren’t too rough. Let me know! Love you.