WEEKLY WORKOUT 08
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DAY 1 FULL-BODY MOBILITY & STRENGTH
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DAY 2 ACTIVE RECOVERY + WALK/YOGA
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DAY 3 CORE & POSTURAL STRENGTH
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DAY 4 MOBILITY & FUNCTIONAL LOWER BODY
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DAY 5 UPPER BODY FLOW
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DAY 6 REST OR GENTLE MOVEMENT
DAY 1
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World's Greatest Stretch – 2x per side
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Air Squats – 3x15
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Elevated Push-Ups – 3x10
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Glute Bridges – 3x15
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Shoulder CARs (Controlled Articular Rotations) – 2x5 per arm
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Bird Dogs – 3x10 each side
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5-minute breathing cool-down (deep belly breathing)
DAY 2
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30–45 min walk or light cycle
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20–30 min yoga (focus on hips, spine, and hamstrings)
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Optional: Guided meditation (5–10 min)
DAY 3
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Deadbugs – 3x10
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Superman Holds – 3x:30
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Wall Angels – 3x10
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Side Planks – 3x:30 per side
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Resistance Band Pull-Aparts – 3x15
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Cat-Cow + Thread the Needle – 2x per side
DAY 4
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90/90 Hip Switches – 3x10
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Toe Touch Squats – 3x10
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Step-Ups (controlled tempo) – 3x8 each leg
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Wall Sit – 3x :30
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Ankle Mobility Drill (knee over toe) – 3x per leg
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Standing Calf Stretch – :30 each side
DAY 5
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Band Rows – 3x15
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Kneeling Shoulder Press with Dumbbells – 3x10
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Downward Dog to Cobra – 3x6
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Wrist Mobility Rolls – 2x10 each direction
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Scapular Push-Ups – 3x10
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Neck/Trap Stretch – 3x :30 holds
DAY 6
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Nature walk, foam rolling, stretching
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Optional: Massage, sauna, or a digital detox hour
