Thursday

Active Recovery and Rehab

Windmills (focus on tension and linkage, stretch and stability)
12k/5x1
16k/5x4

Arm Bar (love this one)
16/5x4

Pistols (light day)
12k/2x3

Foam Roller
Quads, IT, Hamstrings, Glutes, Erectors, and Teres.

Relax into stretch
Hip flexors, hamstrings, lats

Nice and simple recovery workout.

One thing I realize is just how important it is too root, breathe deep creating core tension and corkscrew your foot for the pistol. It makes the exercise easier.

Also, I just love the windmills. If I load my hip well and root my leg to the ground I can get a tremendous stretch and great range of motion...awesome!