*rest: walk2/TVA

 walk2 

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Seated T-Spine: (squeeze yoga block between thighs) x 4 week

T-spine flexion x 10

T-spine extension x 10

T-spine rotation x 10/10

T-spine lat flexion x 10/10

TVA exercise: x 4 week 

• Block plank 1 min (squeeze yoga block between thighs/push away from floor) ~ 2 SETS

Then superset:

• Set point exercise 45s (hollow rock - squeeze knees together) ~ 5 SETS

• L-sit prep on yoga blocks (hips back/sqz thighs - knees bent is ok) 30s ~ 5 SETS

Diaphragmatic breaths x 5

• Inhale through nose into belly and sides

• Activate PF and exhale through nose