10 minutes on a recumbent bicycle.
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
10 of each, then 9, then 8, etc. As many rests as you need, but only rest for 3 breaths.
Arch Body Rocks
Pull-ups (assisted on a machine, jumping, or with a bungee if necessary)
Run 3 miles. (treadmill, elliptical, track, or hit the streets)
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.
Tomorrow will be less running, Wednesday will be a rest day, and Thursday will be a LONG run. Yay fitness! Let me know how it's going (tweet about it: tag it #JAFFEBBEWP, or #GetFitMovement). Eat well, drink lots of water, and have fun! Love you!
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