10-24-16

High knees:

https://vimeo.com/188660365
3 sets complete.  Can feel that it's very hard to dorsiflex right ankle.

Core :
Got this from

1. Bodyweight Hand Walk Outs – Anti-Extension Exercise
2. Push Up Plank Alternating Shoulder Touch – Anti-Flexion and Core Stability Exercises
3. Short Back Bridge – Core Stability and Hip Flexion
4. Tight Rotations – Anti-Rotation – Rotational
5. Bird Dog Variations – Anti-Lateral Flexion Exercises
6. Side Bridge or Side Plank – Anti-Lateral Flexion Exercises
7. Plank Bodysaw– Anti Extension
8. Dead bugs – Anti Extension
9. Hip Thrusts – Hip Flexion
10. Hanging Leg Raises – Hip Flexion

Plus 2 minute abs 

Mobility 

Focus on hip flexor, ankles,, groin