Okay I did a long thorough deep Intu-Flow for 45 minutes – felt great!
Then the program, 45 seconds each of:
1. Quad press / Hand press from downward facing dog
2. One leg squat into leg swoop and around back into mountain climber or hurdler’s –alternating legs.
3. Butterfly spinal rock up into toe crow position
4. Squat leap dropping into reaching arch.
Upped it from 3 rounds to 4.
1 minute in between rounds.
Then about another 20 minutes of mobility knee and hip and back work,
Loved it.
Going to post the link to the program I am posting about working on it:
http://www.bodyweightexerciserevolution.com/