Stretching and Calisthenics Day

The Ab Wheel Is Back! Not all the way, it’s still a work in progress. I managed to do four sets of three at three-quarters extension, not too bad for not quite two months after hernia surgery. It was kind of rough, it’s been too long since I did them regularly, but my suture line didn’t hurt while doing them. Now to see how it feels after I rest up a bit. I even managed to keep my time within my boundaries. About eighteen minutes, I should be able to keep to my twenty minute schedule when I’m back up to ten sets of three.

Even better, I was going over my original notes and found that the Standing Bicycle Crunch was not part of the program, neither was the second set of Front Kicks.

Stretching and Calisthenics Routine

Ab Wheel Four Sets of Three
Standing Bicycle Crunch Five sets of eight.
Horse Stance Cross Punch Five sets of eight.
Oblique Knee Raise Five sets of eight.
Front Kick Five sets of eight.
Leaning Knee Raise Five sets of eight.
Round House Kick Five sets of eight.
Front Kick Five sets of eight.
Back Kick Five sets of eight.
Body Weight Squats Five sets of ten.

BTW, in the 30 seconds of rest between moves I do various toe touch stretches as my hamstrings are still somewhat tight. Of course once my hamstrings loosen up I will continue to do toe touch stretches, I learned that lesson the hard way!

Michael Cole