Second Consecutive Variety Day

My usual lifting schedule on the ETK ROP (Rite of Passage routine from Enter The Kettlebell by Pavel) is

Monday = Light

Wednesday = Medium

Saturday = Heavy

That means I get Thursday and Friday as two consecutive off/easy/variety days in a row. Today is Friday.

9 AM:

#1: Rolling heels over head as suggested in Super Joints, done on mats in front of my power rack, with a piece of PVC pipe bungied across the bottom.

If you haven't tried this, I highly recommend it - great for your abs if done properly.

If you want a good evaluation of side-to-side differences in functionality and strength, try holding onto the overhead bar with only one hand, straight up from your shoulder, instead of two.

Click here for a video.

#2: Passive hamstring stretches - lay on back, grab one ankle, try to relax both hamstring being stretched _and_ the leg on the ground. I always thought I didn't need to do these since I could do splits and otherwise demonstrate good flexibility - but I was wrong, and these help.

#3: Cossacks - the Cossack sequence shown in Super Joints - the third part is an excellent hip flexor stretch

#4: Four Plane Neck Rotations

NB: Today, I'm busy - two performances of a show at my wife's school in the morning, home to teach five private lessons, then another performance this evening.

2 PM:

#5 Crane Frolic Qigong interspersed with hip circles, and using my own Crane Pistol in which a bodyweight pistol is inserted into one of the movements.