The second half of todays kickboxing class was dedicate to mobility work. Consisting of stretching movements to open the joints and lengthen the muscles. Then strengthening exercises to strengthen the muscles while in a lengthened state. Here is a quick list I used for the class, I plan to make a full guide for this in the near future. Baseline resting squat test Lower leg - Compass reach - 1 leg calf raise straight then bent - Tibialis raise Quads and hip flexor - Couch stretch - Step downs - ATG lunge Hamstring - Jefferson curl - Nordic curl Adductor - Seated butterfly - Standing pancake Abductor - 9090 with pushups Lumbar - Seated good morning - QL leans

Yesterday I released a short video detailing the conditioning workout from last weeks kickboxing class. I have documented all conditioning workouts I have made in my free workout database https://warriorcodex.notion.site/Warrior-Codex-Workout-Database-cd376fe970b640d38ae254efa888c5ba?pvs=4

Dec 31st - 5 km 27:19 Jan 12th - 5 km 23:45 In 2 weeks I have reduced my run time by 3 min 45 sec, the goal was 23 min by the end of February, well on the way to achieving that. Also found some kangaroos on the trail. I'm about 35 m from them and then its another 35 m to the houses. Haven't seen them this close to houses in this area before.