[Phaedrus49er]

Regeneration day:

Work:
--2 rounds of front/left/right planks, 30sec each hold, no RI btwn holds, 60RI btwn rounds

SMR work (10 reps each)
--foam roller - back, glutes
--Stick - hamstrings, calves, quads (inner, outer), IT band, chest

Stretching (Core Performance protocol using rope for assistance)
--calves, 15sec each
--hamstrings, 15sec each
--adductors, 15sec each
--IT band, 15sec each
--quads, 15sec each
--triceps, 15sec each
--up-and-over chest stretch, 10reps
--side-lying internal shoulder rotation, 15sec each
--90/90 core twist, 15sec each
--quadruped rocking, 10reps



Notes:
--I managed to stay up until about 7:30pm last night, then had a friend call me around 9pm so I'd get up for a couple hours and get back on a semi-normal sleep schedule. No alarm this morning, so I got about ten hours' sleep overall.
--A mental regeneration day as well: with it being 75F and sunny, I blew through a quick-and-dirty run-through of tax write-offs so I could get on the Harley a little after lunchtime. Much needed.
--A friend commented that my fingernails look much better compared to the pictures I posted on here. I'll post progress pics in the next couple days.
--I forgot what it was like to have a Saturday completely off (wasn't that long ago that I had one, too).