Day 13

Day 13 

Day thirteen and i'm still alive! But sore, man did that 10 km hit me this morning. My hip flexors where particularity tight so I deiced to do some static stretching before the day began. Today's challenge was all about core and more core. I had a flag football game that evening so I split my workout into two parts doing 50 of each exercises before and after the game. 

Today's Workout

Stretching

Butterfly stretch

Sumo squat stretch

Lizard pose (one of my favorites)

Pigeon pose 

Seated straddle stretch

hold for 30 seconds repeat 3 times - This will help facilitate greater muscle growth and maintenance 

1 hour of flag football 

MORE CORE!

100 Hanging (off chin up bar) knees to chest

100 leg drops 

100 full sit ups

100 bicycles

100 rotating side planks (right arm side plank to left arm)

100 slow mountain climbers