This morning : one hour of stretches including complete leg stretches using chair (calves, Quads, Hamstrings, Glutes ) Balancing work including transitions from tree to airplane to figure 4 and back again, to tree and mobility training including half pigeon on chair, bridge, cobbler, supine twists , and camel, adding a flow along the way (moving from Plank to spinal back bend to forward fold.
2 hours of senior volleyball
30 min of weight machines 7 machines using Static Contraction methodology ( calf machine, sitting leg press , inverted leg press, Quad machine, Ham String machine, Abductor and Abductor machines
Good mix for 73 Strength + Balance + Mobility = Fitness