Strong Yogi

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle knees-to-chest rocking — up to 1 minute; keep the neck unloaded.
• Gentle bent-knee rotational floor rolling — up to 1 minute.
• Frog rock forward and back — 1 × 12.
• Supported side bend over the exercise ball — 1 × 12.
• Knee circles on the exercise ball — move slowly with support.
• Ball-supported squat to overhead reach — 1 × 12, comfortable back extension.
• Ball-supported hip twists — alternate sides within a comfortable range.
• Ball-supported arm circles / figure eights — alternate arms.
• Cross flys — alternate opening the arms and wrapping them around the chest.
• Ball-supported swimmer — hinge and reach forward, then return and sweep arms behind you.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. GOATA squat — 3 × 10. Squat within a controlled, comfortable range; use a box or chair for support. GOATA squat ↗

2. Single-leg RDL with toe-band cue — 3 × 10. Hinge with a soft knee; hold a wall or pole for balance. Keep the band secure under the foot. Single-leg RDL with toe-band cue ↗

3. Double-leg bridge — 3 × 10. Begin on your back with arms by your sides and lift the hips. Progress to elbow-supported or straight-arm support only within comfortable shoulder range. Double-leg bridge ↗

4. Vajrasana — 3 × 10 breaths. Sit toward your heels with an upright torso; use padding as needed. Vajrasana ↗

5. Viparita Salabhasana — dose not supplied. Lie prone with elbows bent; gently lift arms and chest, keeping the neck long. Viparita Salabhasana ↗

6. Single-leg banded lunge — 3 × 10/side. Single-leg banded lunge ↗

Core

1. Banded dead bug — 3 × 10. Hold the band above the chest and alternate leg extensions with the trunk stable. Banded dead bug ↗

2. Side plank — 3 × 30 sec/side. Support on the forearm and side of the foot; keep hips aligned with shoulders. Side plank ↗

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle floor rocking — up to 1 minute without rolling onto the neck.
• Ball-supported overhead reach — 1 × 12, with head supported.
• Small hip twists and side bends — 1 × 12 each, within a comfortable range.
• Supported upper-back opener — 1 × 12; avoid a deep lower-back bend.
• Arm circles, unresisted sword pulls, and cross-body arm sweeps — 1 × 12 each.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. Half-kneeling single-arm lat pulldown — 3 × 10. Keep your trunk stable as the elbow draws down. Half-kneeling single-arm lat pulldown ↗

2. Viparita Salabhasana — 3 × 10. Gently lift arms and chest with the neck long. Viparita Salabhasana ↗

3. Cobra pose — 3 × 10. Cobra pose ↗

4. Medium-band pull-apart — 3 × 10. Medium-band pull-apart ↗

5. Single-arm rotational row — 3 × 10. Hinge and row within a comfortable rotational range. Single-arm rotational row ↗

6. Banded pull-apart around wrists with floor press — 3 × 10, 3-second lowering. Banded pull-apart around wrists with floor press ↗

Core

1. Banded rotational Pallof press — 3 × 10. Rotate within a comfortable range; allow hips and feet to follow. Banded rotational Pallof press ↗

2. Hollow isometric hold — 30 seconds; sets not specified. Keep the lower back supported. Hollow isometric hold ↗

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

Easy walk or light jog for 5 minutes. Nasal breathing is optional and can help cue an easy pace; breathe through your mouth whenever needed. Barefoot walking is optional on a clear, comfortable surface and provides direct sensory feedback, but is not required. Outdoor daylight is optional; direct sunlight is not required.

Mobility / “fascia release” · 10–15 minutes

• Vertical arm swings with hip hinge — 1 × 12, comfortable range.
• Horizontal arm swings — 1 × 12; allow the body to turn naturally.
• Exercise-ball scapular protraction/retraction — 3 × 10 with straight elbows; brace the ball against a wall or use the wall directly.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. Single-Leg Banded Lunge — 3x10 Single-Leg Banded Lunge ↗

2. Pelvic tilt/tuck feet against wall 3 sets X 10 each Pelvic tilt/tuck feet against wall ↗

3. seated hip hinge with arm reach 3x10 each side Seated hip hinge with arm reach ↗

4. Squat hold with chest opener 3x 20 sec hold each side Squat hold with chest opener ↗

5. Bridge pose > to knee flexion sissy squat 3x10

6. cobra pose 3x10

7. Vajrasana pose : sit on back on your ankles as you bend your knees, and quads fully, without letting your knees come off the ground; sit with upright posture, torso at 90 degrees. (deep breathes in and out of the stomach) 3x 10 breaths Vajrasana pose ↗

Core

1. rotational cable paloff press 4x10 each arm Rotational cable paloff press ↗

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle knees-to-chest rocking — up to 1 minute; keep the neck unloaded.
• Gentle bent-knee rotational floor rolling — up to 1 minute.
• Frog rock forward and back — 1 × 12.
• Supported side bend over the exercise ball — 1 × 12.
• Knee circles on the exercise ball — move slowly with support.
• Ball-supported squat to overhead reach — 1 × 12, comfortable back extension.
• Ball-supported hip twists — alternate sides within a comfortable range.
• Ball-supported arm circles / figure eights — alternate arms.
• Cross flys — alternate opening the arms and wrapping them around the chest.
• Ball-supported swimmer — hinge and reach forward, then return and sweep arms behind you.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. Toes-In GOATA Squat — 3 × 10 3-sec descent Controlled bottom position

2. Single leg Glute bridge 3x 10

3. RDL + Toe Bands — 3 × 10 3-sec eccentric (on way down)

4. Bridge Pose — 3 × 10 3 sec squeeze at top

5. Single-Leg Banded Lunge — 3 × 10/side

6. Vajrasana pose 3x20 sec hold

Core

1. Banded Dead bug — 3 × 10/side

2. Side Plank — 3 × 35 sec/side

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle floor rocking — up to 1 minute without rolling onto the neck.
• Ball-supported overhead reach — 1 × 12, with head supported.
• Small hip twists and side bends — 1 × 12 each, within a comfortable range.
• Supported upper-back opener — 1 × 12; avoid a deep lower-back bend.
• Arm circles, unresisted sword pulls, and cross-body arm sweeps — 1 × 12 each.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. Half-Kneeling SA Lat Pulldown — 3 × 10/side

2. Banded pull apart floor Press — 3 × 10 3-sec lowering phase.

3. Banded Face Pull ( increase band resistance) — 3 × 10

4. Single-Arm Rotational Row — 3 × 12/side Increase rotational ROM only if controlled.

5. Cobra pose hold- 3 × 10 3 sec hold at top, 3 sec eccentric (elbows flat on the ground, push through hips, not hands)

6. Viparita Salabhasana: lie down flat on your stomach, bend your elbows at 90 degrees, bring your arms, chest, and chin up slightly off the ground 3x10

7. Kneeling bicep curl to Arnold press 3x10 (on knees, place elbows on stomach so the curl is struck to your body, no rocking back and forth keep torso stagnant) Kneeling bicep curl to Arnold press ↗

Core

1. Rotational Pallof Press — 3 × 10/side

2. Hollow Hold — 3 × 35 sec

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

Easy walk or light jog for 5 minutes. Nasal breathing is optional and can help cue an easy pace; breathe through your mouth whenever needed. Barefoot walking is optional on a clear, comfortable surface and provides direct sensory feedback, but is not required. Outdoor daylight is optional; direct sunlight is not required.

Mobility / “fascia release” · 10–15 minutes

• Vertical arm swings with hip hinge — 1 × 12, comfortable range.
• Horizontal arm swings — 1 × 12; allow the body to turn naturally.
• Exercise-ball scapular protraction/retraction — 3 × 10 with straight elbows; brace the ball against a wall or use the wall directly.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. Wall Pelvic Tilt/Tuck — 3 × 10 (Hands up against wall with straight arms > Tilt your pelvis back as you push your hips up to the sky, > push ups forward and tuck your pelvis forward suck in your stomach squeeze and engage your core)

2. Seated Hip Hinge + Reach — 3 × 10 (Sit down on a chair or bench > keeping your back flat hinge at your hips > reach straight arms as far forward as you can) 3 sec hold at end of reach

3. Squat Hold + Chest Opener — 3 × 10/side (deeper squat hold) > Aiming for full palm on ground

4. Bridge → sissy squat Knee Flexion — 3 × 10 Aiming for more back extension and knee flexion

5. Vajrasana pose 3x20 sec hold

6. Single-Leg Banded Lunge — 3 × 10/side

7. Kneeling bicep curl to Arnold press 3x10 (on knees, place elbows on stomach so the curl is struck to your body, no rocking back and forth keep torso stagnant)

Core

1. Rotational Pallof Press — 3 × 8/side (Attach a resistance band around chest height. > Stand sideways to the anchor with your feet about shoulder-width apart. > Hold the band with both hands at your chest > Brace your abs and keep your hips and knees slightly bent > Press your hands straight away from your chest > As your arms extend, rotate your torso away from the anchor, allowing the back foot/hip to rotate naturally. Control the rotation back toward the starting position. Complete 8 controlled reps, then switch sides.

2. Hallow hold - 3 x8/side Lie flat on your back. > Press your lower back firmly into the floor. > Bring your knees toward your chest and lift your shoulders slightly off the ground. > Brace your abs > Slowly extend your arms overhead and legs outward without allowing your lower back to lift. > Hold the extended position for about 1–2 seconds. Repeat for 8 reps.

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle knees-to-chest rocking — up to 1 minute; keep the neck unloaded.
• Gentle bent-knee rotational floor rolling — up to 1 minute.
• Frog rock forward and back — 1 × 12.
• Supported side bend over the exercise ball — 1 × 12.
• Knee circles on the exercise ball — move slowly with support.
• Ball-supported squat to overhead reach — 1 × 12, comfortable back extension.
• Ball-supported hip twists — alternate sides within a comfortable range.
• Ball-supported arm circles / figure eights — alternate arms.
• Cross flys — alternate opening the arms and wrapping them around the chest.
• Ball-supported swimmer — hinge and reach forward, then return and sweep arms behind you.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. GOATA Squat — 3 × 12

2. Single-Leg Banded Lunge — 3 × 12/side

3. Single-Leg RDL with Toe Band — 3 × 2/side

4. Single-Leg Bridge — 3 × 12/side

5. Double Leg Bridge - 3 × 3 sec isometric hold at top Come up toes on bridge

6. Balancing Tree pose 3x 12 breaths in rib cage Balancing Tree pose ↗

Core

1. DB Dead Bug — 3 × 10/side with 2-sec pause

2. Side Plank with thread the needle reach through — 3 × 40 sec

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle floor rocking — up to 1 minute without rolling onto the neck.
• Ball-supported overhead reach — 1 × 12, with head supported.
• Small hip twists and side bends — 1 × 12 each, within a comfortable range.
• Supported upper-back opener — 1 × 12; avoid a deep lower-back bend.
• Arm circles, unresisted sword pulls, and cross-body arm sweeps — 1 × 12 each.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. Half-Kneeling SA Lat Pulldown — 3 × 12

2. Viparita Salabhasana 3x 15 sec hold

3. Banded Pull-Apart ISO Floor chest press (mini medium resisted band) — 3 × 12

4. SA Rotational Row — 3 × 12/side

5. Kneeling bicep curl to Arnold press 3x12 (on knees, place elbows on stomach so the curl is struck to your body, no rocking back and forth keep torso stagnant)

6. Single arm cable chest press 3x12

Core

1. Rotational Pallof — 3 × 10/side

2. Plank Hold — 3 × 40 sec

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

Easy walk or light jog for 5 minutes. Nasal breathing is optional and can help cue an easy pace; breathe through your mouth whenever needed. Barefoot walking is optional on a clear, comfortable surface and provides direct sensory feedback, but is not required. Outdoor daylight is optional; direct sunlight is not required.

Mobility / “fascia release” · 10–15 minutes

• Vertical arm swings with hip hinge — 1 × 12, comfortable range.
• Horizontal arm swings — 1 × 12; allow the body to turn naturally.
• Exercise-ball scapular protraction/retraction — 3 × 10 with straight elbows; brace the ball against a wall or use the wall directly.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. Pelvic Tilt → Arm Reach against wall — 3 × 12

2. Seated Hip Hinge → Contralateral Reach (one arm at a time reaches) — 3 × 2/side

3. Squat Hold → Alternating Chest Opener — 3 × 12

4. Double-Leg Bridge → Nordic quad stretch — 3 × 12/side

5. Vajrasana pose 3x20 sec hold

6. Single-Leg Bridge — 3 × 12/side

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle knees-to-chest rocking — up to 1 minute; keep the neck unloaded.
• Gentle bent-knee rotational floor rolling — up to 1 minute.
• Frog rock forward and back — 1 × 12.
• Supported side bend over the exercise ball — 1 × 12.
• Knee circles on the exercise ball — move slowly with support.
• Ball-supported squat to overhead reach — 1 × 12, comfortable back extension.
• Ball-supported hip twists — alternate sides within a comfortable range.
• Ball-supported arm circles / figure eights — alternate arms.
• Cross flys — alternate opening the arms and wrapping them around the chest.
• Ball-supported swimmer — hinge and reach forward, then return and sweep arms behind you.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. Goblet Squat with mini band around knees — 3 × 12, (heel elevated); increase squat depth

2. Bulgarian split squat— 3 × 12/side, (front foot elevated); increase lunge depth

3. SL RDL with Toe Band — 3 × 12/side, (toes elevated on slant board ); increase hip-hinge ROM

4. Single-Leg Bridge — 3 × 12/side, 3 sec hold at top

5. DB Leg Bridge → Come Up on Toes — 3 × 5, 3-sec hold at top

6. Balancing Tree pose 3x 12 breaths in rib cage

7. quad nordic curl with band assistance 3x10

Core

1. side bend back extension > into oblique crunch — 3 × 10Side bend back extension > into oblique crunch ↗

2. Side Plank with thread the needle reach through — 3 × 45 sec/side

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle floor rocking — up to 1 minute without rolling onto the neck.
• Ball-supported overhead reach — 1 × 12, with head supported.
• Small hip twists and side bends — 1 × 12 each, within a comfortable range.
• Supported upper-back opener — 1 × 12; avoid a deep lower-back bend.
• Arm circles, unresisted sword pulls, and cross-body arm sweeps — 1 × 12 each.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. Half-Kneeling SA Lat Pulldown — 3 × 12/side,

2. Viparita Salabhasana — 3 × 20-sec hold

3. Mini (increase band resistance) Band Pull-Apart ISO Floor plate chest press with ISO Glute Bridge hold at top —3x12

4. SA Rotational Banded Row — 3 × 12/side, increase trunk rotation and hip hinge

5. Incline curl to Arnold press on bench 3x12

6. Heavy resistance Band Assisted pull ups 3x10

7. Standing SA cable chest press 3x12

Core

1. Rotational Pallof press with stir the pot 360 degree rotation with arms — 3 × 12/side; add step out from the end of the band to increase rotational ROM

2. Hollow Hold — 3 × 45 sec

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

Easy walk or light jog for 5 minutes. Nasal breathing is optional and can help cue an easy pace; breathe through your mouth whenever needed. Barefoot walking is optional on a clear, comfortable surface and provides direct sensory feedback, but is not required. Outdoor daylight is optional; direct sunlight is not required.

Mobility / “fascia release” · 10–15 minutes

• Vertical arm swings with hip hinge — 1 × 12, comfortable range.
• Horizontal arm swings — 1 × 12; allow the body to turn naturally.
• Exercise-ball scapular protraction/retraction — 3 × 10 with straight elbows; brace the ball against a wall or use the wall directly.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. Pelvic Tilt → Bird Dog to wall touch — 3 × 12 each

2. Seated Hip Hinge → with trunk rotational arm reach— 3 × 10/side

3. Warrior I — 3 × 20 sec hold/side

4. Double-Leg Bridge → Nordic Quad stretch — 3 × 12/side

5. Balancing Tree pose 3x 12 breaths in rib cage

6. Gorilla row 3x12 each arm

7. Viparita Salabhasana — 3 × 20-sec hold

8. Squat with banded chest opener 3x20 sec hold

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle knees-to-chest rocking — up to 1 minute; keep the neck unloaded.
• Gentle bent-knee rotational floor rolling — up to 1 minute.
• Frog rock forward and back — 1 × 12.
• Supported side bend over the exercise ball — 1 × 12.
• Knee circles on the exercise ball — move slowly with support.
• Ball-supported squat to overhead reach — 1 × 12, comfortable back extension.
• Ball-supported hip twists — alternate sides within a comfortable range.
• Ball-supported arm circles / figure eights — alternate arms.
• Cross flys — alternate opening the arms and wrapping them around the chest.
• Ball-supported swimmer — hinge and reach forward, then return and sweep arms behind you.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. Front Squat — 4x8

2. Bulgarian split squat— 4 × 4/side, (front foot elevated); increase lunge depth (front foot elevated); increase lunge depth

3. Double-Leg RDL > with DB banded high pull — 4× 8

4. Single-Leg Bridge — 3 × 10/side, heel elevated on bench

5. Barbell hip thrust 4x8

6. Warrior I — 3 × 20 sec hold/side

Core

1. side bend back extension > into oblique crunch — 3 × 10

2. Side Plank with thread the needle reach through — 3 × 45 sec/side

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle floor rocking — up to 1 minute without rolling onto the neck.
• Ball-supported overhead reach — 1 × 12, with head supported.
• Small hip twists and side bends — 1 × 12 each, within a comfortable range.
• Supported upper-back opener — 1 × 12; avoid a deep lower-back bend.
• Arm circles, unresisted sword pulls, and cross-body arm sweeps — 1 × 12 each.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. Machine chest supported row — 4 × 8/side,

2. Viparita Salabhasana — 3× 20-sec hold

3. Decline Push ups 4 × 8

4. Gorilla Row 4x8

5. Medium resistance Band Assisted pull ups 4x6

6. DB bench press 4x8

Core

1. Rotational Pallof press w/ stir the pot 360 degree arm rotation — 3 × 10/side; add step out from the end of the band to increase rotational ROM

2. Hollow Hold — 3 × 45 sec

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

Easy walk or light jog for 5 minutes. Nasal breathing is optional and can help cue an easy pace; breathe through your mouth whenever needed. Barefoot walking is optional on a clear, comfortable surface and provides direct sensory feedback, but is not required. Outdoor daylight is optional; direct sunlight is not required.

Mobility / “fascia release” · 10–15 minutes

• Vertical arm swings with hip hinge — 1 × 12, comfortable range.
• Horizontal arm swings — 1 × 12; allow the body to turn naturally.
• Exercise-ball scapular protraction/retraction — 3 × 10 with straight elbows; brace the ball against a wall or use the wall directly.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

The pelvic tuck lists both 3 × 30-second holds and 3 × 12; confirm which is intended.

1. Pelvic Tuck: knees above ground, hands against wall — 3 × 30 sec hold — 3 × 12 each

2. Warrior 3 – 3x10

3. Warrior I — 3 × 20 sec hold/side

4. Lateral Lunge at 90 degrees— 3x 10/side

5. Nordic Quad stretch with band assistance — 3 × 10/side

6. Sit-up with straight arms (mini band around the wrists)- 3 × 12

7. Balancing Tree pose 3x 12 breaths in rib cage

8. Squat hold with banded chest opener 4x8

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle knees-to-chest rocking — up to 1 minute; keep the neck unloaded.
• Gentle bent-knee rotational floor rolling — up to 1 minute.
• Frog rock forward and back — 1 × 12.
• Supported side bend over the exercise ball — 1 × 12.
• Knee circles on the exercise ball — move slowly with support.
• Ball-supported squat to overhead reach — 1 × 12, comfortable back extension.
• Ball-supported hip twists — alternate sides within a comfortable range.
• Ball-supported arm circles / figure eights — alternate arms.
• Cross flys — alternate opening the arms and wrapping them around the chest.
• Ball-supported swimmer — hinge and reach forward, then return and sweep arms behind you.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. Front Squat 4x8 3 sec hold at 90 degrees

2. Single-Leg bulgarian split squat 4x4 ea side (front foot elevated); increase lunge depth 3 sec hold at bottom

3. Double-Leg RDL > with banded high pull — 4× 8/side

4. Single-Leg Bridge — 3 × 12/side, heel elevated 3 sec hold at top

5. Barbell hip thrust 4x8 3 sec hold at top

6. Warrior 3 – 3x10

Core

1. side bend back extension > into oblique crunch — 3 × 10 3 sec hold at bottom and Top

2. Side Plank with oblique crunch — 3 × 45 sec/side

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle floor rocking — up to 1 minute without rolling onto the neck.
• Ball-supported overhead reach — 1 × 12, with head supported.
• Small hip twists and side bends — 1 × 12 each, within a comfortable range.
• Supported upper-back opener — 1 × 12; avoid a deep lower-back bend.
• Arm circles, unresisted sword pulls, and cross-body arm sweeps — 1 × 12 each.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. Machine chest supported row — 4 × 8/side,

2. Viparita Salabhasana — 3 × 20-sec hold

3. light resistance Band Assisted pull ups 4x8

4. Higher decline push ups 4x8

5. Gorilla Row 4x8

6. Standing SA cable chest press 4x8

7. Incline curl to Arnold press on bench 4x8

Core

1. Banded Pallof rotation to press — 3 × 10/side; hold press for 3 sec

2. Hollow Hold with banded pull-apart — 3 × 20 sec hold

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

Easy walk or light jog for 5 minutes. Nasal breathing is optional and can help cue an easy pace; breathe through your mouth whenever needed. Barefoot walking is optional on a clear, comfortable surface and provides direct sensory feedback, but is not required. Outdoor daylight is optional; direct sunlight is not required.

Mobility / “fascia release” · 10–15 minutes

• Vertical arm swings with hip hinge — 1 × 12, comfortable range.
• Horizontal arm swings — 1 × 12; allow the body to turn naturally.
• Exercise-ball scapular protraction/retraction — 3 × 10 with straight elbows; brace the ball against a wall or use the wall directly.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Strength & yoga

1. Pelvic Tuck: knees above ground, hands against wall — 3 × 30 sec hold

2. Single Leg RDL with mini band under toes — 3 x10

3. Warrior I — 3 × 20 sec hold/side

4. Lateral Lunge at 90 degrees— 3x 10/side 3 sec hold at bottom

5. Band assisted Nordic Quad stretch — 3 × 20 sec hold

6. DB Leg Bridge with mini band above knees → Come Up on Toes and fingers — 3 × 5, 3-sec hold at top

7. Sit-up with straight arms (mini band around the wrists)- 3 × 12

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle knees-to-chest rocking — up to 1 minute; keep the neck unloaded.
• Gentle bent-knee rotational floor rolling — up to 1 minute.
• Frog rock forward and back — 1 × 12.
• Supported side bend over the exercise ball — 1 × 12.
• Knee circles on the exercise ball — move slowly with support.
• Ball-supported squat to overhead reach — 1 × 12, comfortable back extension.
• Ball-supported hip twists — alternate sides within a comfortable range.
• Ball-supported arm circles / figure eights — alternate arms.
• Cross flys — alternate opening the arms and wrapping them around the chest.
• Ball-supported swimmer — hinge and reach forward, then return and sweep arms behind you.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

The machine chest-supported row has no supplied sets or reps.

1. Barbell hip thrust 4x8

2. Pistol squat to box 4x8 4 each leg

3. Superman pose 3x 10

4. Machine chest supported row

5. Warrior 3 – 3x10

6. Ardha Kati Chakrasana 3x10

7. Hasta Uttanasana 3x10

Core

1. Side bend back extension: hang at bottom 3 x 20 sec hold

2. Side bend Oblique crunch 3 × 20 sec hold at top

3. Side Plank with oblique crunch — 3 × 20 sec hold each side

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle floor rocking — up to 1 minute without rolling onto the neck.
• Ball-supported overhead reach — 1 × 12, with head supported.
• Small hip twists and side bends — 1 × 12 each, within a comfortable range.
• Supported upper-back opener — 1 × 12; avoid a deep lower-back bend.
• Arm circles, unresisted sword pulls, and cross-body arm sweeps — 1 × 12 each.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

1. Bow Pose— 3 × 10, 3 sec hold at top

2. Band (light weight resistance) Assisted pull ups 4x8

3. Warrior 2 — 3 x10

4. Lateral Lunge at 90 degrees — 3x 20 sec hold at bottom

5. Band assisted Nordic Quad stretch — 3 × 20 sec hold; attempt to have upper back touching or close ground

6. Ardha Kati Chakrasana 3x10

7. Hasta Uttanasana 3x10

8. DB incline bench press 4x8

Core

1. Banded Pallof rotation to press — 3 × 10/side; hold press for 3 sec

2. Hollow Hold with banded pull-apart — 3 × 20 sec hold

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

Easy walk or light jog for 5 minutes. Nasal breathing is optional and can help cue an easy pace; breathe through your mouth whenever needed. Barefoot walking is optional on a clear, comfortable surface and provides direct sensory feedback, but is not required. Outdoor daylight is optional; direct sunlight is not required.

Mobility / “fascia release” · 10–15 minutes

• Vertical arm swings with hip hinge — 1 × 12, comfortable range.
• Horizontal arm swings — 1 × 12; allow the body to turn naturally.
• Exercise-ball scapular protraction/retraction — 3 × 10 with straight elbows; brace the ball against a wall or use the wall directly.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

1. Prapadasana with Pelvic Tuck — 4 × 12

2. Decline push ups 4x8

3. Single Leg RDL with mini band under toes — 3 x10

4. Warrior I — 3 × 20 sec hold/side

5. Back bend on elbows 4x 10 sec hold

6. Ardha Kati Chakrasana 3x10

7. Hasta Uttanasana 3x10

8. Lunge with banded chest opener 4x8

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle knees-to-chest rocking — up to 1 minute; keep the neck unloaded.
• Gentle bent-knee rotational floor rolling — up to 1 minute.
• Frog rock forward and back — 1 × 12.
• Supported side bend over the exercise ball — 1 × 12.
• Knee circles on the exercise ball — move slowly with support.
• Ball-supported squat to overhead reach — 1 × 12, comfortable back extension.
• Ball-supported hip twists — alternate sides within a comfortable range.
• Ball-supported arm circles / figure eights — alternate arms.
• Cross flys — alternate opening the arms and wrapping them around the chest.
• Ball-supported swimmer — hinge and reach forward, then return and sweep arms behind you.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

1. SL barbell hip thrust 4x6

2. Pistol squat to lower box 4x6 3 each leg 3 sec eccentric

3. Superman pose 3x 10 3 sec hold at top, 3 sec eccentric on way down

4. Decline sit-up 3x10 with torso 180 rotation at bottom (90 degrees)

5. Machine chest supported row 4x6

6. Ardha Kati Chakrasana 3x10

7. Hasta Uttanasana 3x10

8. Banded row (heavy resisted band) forward Lunge > to Banded Press reverse lunge 4x6

9. Lunge with banded chest opener 4x8

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle floor rocking — up to 1 minute without rolling onto the neck.
• Ball-supported overhead reach — 1 × 12, with head supported.
• Small hip twists and side bends — 1 × 12 each, within a comfortable range.
• Supported upper-back opener — 1 × 12; avoid a deep lower-back bend.
• Arm circles, unresisted sword pulls, and cross-body arm sweeps — 1 × 12 each.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

1. Bow Pose— 3 × 10, 3 sec hold at top

2. Banded (medium weight resistance) assisted pull-ups 3x8

3. Warrior 2 — 3 x10 3 sec hold at bottom

4. Lateral Lunge at 90 degrees — 4x 20 sec hold at bottom

5. Weighted Nordic Quad stretch — 3 × 20 sec hold; attempt to have upper back touching or close ground

6. Glute-focused back extension 3x10

7. Copenhagen plank 4x 20 sec hold each side

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

Easy walk or light jog for 5 minutes. Nasal breathing is optional and can help cue an easy pace; breathe through your mouth whenever needed. Barefoot walking is optional on a clear, comfortable surface and provides direct sensory feedback, but is not required. Outdoor daylight is optional; direct sunlight is not required.

Mobility / “fascia release” · 10–15 minutes

• Vertical arm swings with hip hinge — 1 × 12, comfortable range.
• Horizontal arm swings — 1 × 12; allow the body to turn naturally.
• Exercise-ball scapular protraction/retraction — 3 × 10 with straight elbows; brace the ball against a wall or use the wall directly.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

1. Prapadasana with Pelvic Tuck — 4 ×6

2. DB Incline chest press 4x6

3. Single Leg RDL with mini band under toes — 3 x10

4. Warrior I — 3 × 20 sec hold/side

5. Banded row (light resisted band) forward Lunge > to Banded Press reverse lunge 3x10

6. Back bend on elbows 4x 10 sec hold

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle knees-to-chest rocking — up to 1 minute; keep the neck unloaded.
• Gentle bent-knee rotational floor rolling — up to 1 minute.
• Frog rock forward and back — 1 × 12.
• Supported side bend over the exercise ball — 1 × 12.
• Knee circles on the exercise ball — move slowly with support.
• Ball-supported squat to overhead reach — 1 × 12, comfortable back extension.
• Ball-supported hip twists — alternate sides within a comfortable range.
• Ball-supported arm circles / figure eights — alternate arms.
• Cross flys — alternate opening the arms and wrapping them around the chest.
• Ball-supported swimmer — hinge and reach forward, then return and sweep arms behind you.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

“One-legged Asana” needs a specific pose name; use a familiar supported balance until clarified.

1. SL barbell hip thrust 4x6

2. Pistol squat 3x8 4 each leg 3 sec eccentric

3. One-legged Asana 3x8

4. Eagle pose 4x10 sec hold

5. Decline sit-up 3x10 3 sec hold at bottom (90 degrees)

6. Ardha Kati Chakrasana 3x10

7. Hasta Uttanasana 3x10

Core

1. Jackhammer crunches — 3 × 12

2. Coppenhangen plank hold 3x 20 sec each side

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle floor rocking — up to 1 minute without rolling onto the neck.
• Ball-supported overhead reach — 1 × 12, with head supported.
• Small hip twists and side bends — 1 × 12 each, within a comfortable range.
• Supported upper-back opener — 1 × 12; avoid a deep lower-back bend.
• Arm circles, unresisted sword pulls, and cross-body arm sweeps — 1 × 12 each.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

1. Bow Pose— 3 × 10 sec hold

2. Banded (light weight resistance) assisted pull-ups 3x2-5

3. Warrior 2 — 3 x 10 sec hold at bottom

4. Lateral Lunge on toes— 4x 6

5. Nordic Quad stretch — 3 × 20 sec hold; attempt to have upper back touching or close ground

6. Weighted Glute-focused back extension 4x6

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

Easy walk or light jog for 5 minutes. Nasal breathing is optional and can help cue an easy pace; breathe through your mouth whenever needed. Barefoot walking is optional on a clear, comfortable surface and provides direct sensory feedback, but is not required. Outdoor daylight is optional; direct sunlight is not required.

Mobility / “fascia release” · 10–15 minutes

• Vertical arm swings with hip hinge — 1 × 12, comfortable range.
• Horizontal arm swings — 1 × 12; allow the body to turn naturally.
• Exercise-ball scapular protraction/retraction — 3 × 10 with straight elbows; brace the ball against a wall or use the wall directly.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

1. DB incline bench press 4x6

2. Prapadasana with Pelvic Tuck — 3 ×10 3 sec hold at 90 degrees

3. Full decline push ups 4 x6 (feet up against wall)

4. Warrior I — 3 × 20 sec hold/side

5. Warrior 3 — 3x 10

6. Banded row (medium resisted band) forward Lunge > to Banded Press reverse lunge 3x10

7. Full Back bend on elbows 3x 15 sec hold

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle knees-to-chest rocking — up to 1 minute; keep the neck unloaded.
• Gentle bent-knee rotational floor rolling — up to 1 minute.
• Frog rock forward and back — 1 × 12.
• Supported side bend over the exercise ball — 1 × 12.
• Knee circles on the exercise ball — move slowly with support.
• Ball-supported squat to overhead reach — 1 × 12, comfortable back extension.
• Ball-supported hip twists — alternate sides within a comfortable range.
• Ball-supported arm circles / figure eights — alternate arms.
• Cross flys — alternate opening the arms and wrapping them around the chest.
• Ball-supported swimmer — hinge and reach forward, then return and sweep arms behind you.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

“One-legged Asana” needs a specific pose name; use a familiar supported balance until clarified.

1. Single leg back extension 4x6

2. One-legged Asana 4x6

3. Superman pose 3x 20 sec hold at top

4. Decline sit-up with 180 degree rotation 3x10 3 sec hold at bottom (90 degrees)

5. Ardha Kati Chakrasana 3x10

6. Camel pose hands on hips 3x 10 3 sec hold at bottom

Core

1. Elevated hanging knee raises — 3 × 8

2. Copenhagen plank hold 3x 20 sec each side

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle floor rocking — up to 1 minute without rolling onto the neck.
• Ball-supported overhead reach — 1 × 12, with head supported.
• Small hip twists and side bends — 1 × 12 each, within a comfortable range.
• Supported upper-back opener — 1 × 12; avoid a deep lower-back bend.
• Arm circles, unresisted sword pulls, and cross-body arm sweeps — 1 × 12 each.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

1. Bow Pose— 3 × 10 sec hold

2. pull ups 4x6

3. Warrior 2 — 3 x 10 sec hold at bottom

4. Lateral Lunge on toes— 4x6 3 sec hold at bottom

5. Weighted Nordic Quad stretch — 4 × 20 sec hold; attempt to have upper back touching or close ground

6. Single leg Glute-focused back extension 4x6

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

Easy walk or light jog for 5 minutes. Nasal breathing is optional and can help cue an easy pace; breathe through your mouth whenever needed. Barefoot walking is optional on a clear, comfortable surface and provides direct sensory feedback, but is not required. Outdoor daylight is optional; direct sunlight is not required.

Mobility / “fascia release” · 10–15 minutes

• Vertical arm swings with hip hinge — 1 × 12, comfortable range.
• Horizontal arm swings — 1 × 12; allow the body to turn naturally.
• Exercise-ball scapular protraction/retraction — 3 × 10 with straight elbows; brace the ball against a wall or use the wall directly.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

1. Prapadasana with Pelvic Tuck — 3 ×10 3 sec hold at 90 degrees

2. decline push ups 3x12

3. SA DB incline bench press 5x5 ea arm

4. Warrior I — 3 × 20 sec hold/side

5. Warrior 3 — 3x 10

6. Banded row forward Lunge > to Banded Press reverse lunge 4x6

7. Back bend on elbows 4x 15 sec hold

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle knees-to-chest rocking — up to 1 minute; keep the neck unloaded.
• Gentle bent-knee rotational floor rolling — up to 1 minute.
• Frog rock forward and back — 1 × 12.
• Supported side bend over the exercise ball — 1 × 12.
• Knee circles on the exercise ball — move slowly with support.
• Ball-supported squat to overhead reach — 1 × 12, comfortable back extension.
• Ball-supported hip twists — alternate sides within a comfortable range.
• Ball-supported arm circles / figure eights — alternate arms.
• Cross flys — alternate opening the arms and wrapping them around the chest.
• Ball-supported swimmer — hinge and reach forward, then return and sweep arms behind you.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

“One-legged Asana” needs a specific pose name; use a familiar supported balance until clarified.

1. Single leg Glute-focused back extension 5x5 3 sec iso at bottom

2. One-legged Asana 5x5

3. Eagle Pose 5x10 sec hold

4. Superman pose 3x 20 sec hold at top

5. Decline sit-up with 180 degree rotation 3x10 3 sec hold at bottom (90 degrees)

6. Ardha Kati Chakrasana 3x10

7. Camel pose 3x 15 sec hold at bottom

8. Warrior 3 –3x10

Core

1. Pull-up bar hanging knee raises — 3 × 8

2. Copenhagen plank hold 3x 20 sec each side

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle floor rocking — up to 1 minute without rolling onto the neck.
• Ball-supported overhead reach — 1 × 12, with head supported.
• Small hip twists and side bends — 1 × 12 each, within a comfortable range.
• Supported upper-back opener — 1 × 12; avoid a deep lower-back bend.
• Arm circles, unresisted sword pulls, and cross-body arm sweeps — 1 × 12 each.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

1. Bow Pose— 3 × 10 sec hold

2. Weighted ISO pull up Hold 5x 10 sec hold at top

3. Weighted 3 sec eccentric pull ups 5x5

4. Warrior 2 — 3 x 10 sec hold at bottom

5. Lateral Lunge on toes— 5x 10 sec hold at bottom

6. Weighted Nordic Quad stretch — 3 × 20 sec hold; attempt to have upper back touching or close ground

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

Easy walk or light jog for 5 minutes. Nasal breathing is optional and can help cue an easy pace; breathe through your mouth whenever needed. Barefoot walking is optional on a clear, comfortable surface and provides direct sensory feedback, but is not required. Outdoor daylight is optional; direct sunlight is not required.

Mobility / “fascia release” · 10–15 minutes

• Vertical arm swings with hip hinge — 1 × 12, comfortable range.
• Horizontal arm swings — 1 × 12; allow the body to turn naturally.
• Exercise-ball scapular protraction/retraction — 3 × 10 with straight elbows; brace the ball against a wall or use the wall directly.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

The full backbend is listed as 5x without a hold duration or clear set/rep split; confirm the dose.

1. Prapadasana with Pelvic Tuck — 4 × 10 sec hold at 90 degrees

2. Full decline feet up against wall push ups 3x 2-5

3. Warrior I — 3 × 20 sec hold/side

4. Warrior 3 — 3x 10

5. Cable row forward Lunge > to cable Press reverse lunge 5x5

6. SINGle leg Glute-focused back extension 5x 10sec hold at 90 degrees

7. Full Back bend 5x

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle knees-to-chest rocking — up to 1 minute; keep the neck unloaded.
• Gentle bent-knee rotational floor rolling — up to 1 minute.
• Frog rock forward and back — 1 × 12.
• Supported side bend over the exercise ball — 1 × 12.
• Knee circles on the exercise ball — move slowly with support.
• Ball-supported squat to overhead reach — 1 × 12, comfortable back extension.
• Ball-supported hip twists — alternate sides within a comfortable range.
• Ball-supported arm circles / figure eights — alternate arms.
• Cross flys — alternate opening the arms and wrapping them around the chest.
• Ball-supported swimmer — hinge and reach forward, then return and sweep arms behind you.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

“One-legged Asana” needs a specific pose name; use a familiar supported balance until clarified.

1. One-legged Asana on toes 3x 10 sec hold

2. Eagle Pose 3x 20 sec hold

3. Weighted Superman pose 3x 20 sec hold at top

4. Decline sit-up with 180-degree rotation 3x10 10 sec hold at bottom (90 degrees)

5. Ardha Kati Chakrasana 3x10

6. Camel Pose with hands around ankles 3x 10 sec hold

7. Weighted ISO pull up Hold 5x 10 sec hold at top

8. 3 sec eccentric pull ups 5x5

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

• Cat-cow breathing · 2 × 10

  Gently round and extend the spine on hands and knees with comfortable, unforced breathing.

• Wall pelvic tilt/tuck breathing · 2 × 10

  With arms against the wall, alternate a small pelvic tip and tuck, keeping the movement comfortable.

Mobility / “fascia release” · 10–15 minutes

• Gentle floor rocking — up to 1 minute without rolling onto the neck.
• Ball-supported overhead reach — 1 × 12, with head supported.
• Small hip twists and side bends — 1 × 12 each, within a comfortable range.
• Supported upper-back opener — 1 × 12; avoid a deep lower-back bend.
• Arm circles, unresisted sword pulls, and cross-body arm sweeps — 1 × 12 each.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

1. SA DB incline bench press 5x5 ea arm

2. Bow Pose— 3 × 10 sec hold

3. Weighted pull ups 3x 2-5

4. Warrior 2 — 3 x 10 sec hold at bottom

5. Lateral Lunge on toes— 3x 10 3 sec hold at bottom

6. Nordic Quad stretch — 3 × 20 sec hold; attempt to have upper back touching or close to the ground

7. Copenhagen plank hold 3x 20 sec each side

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.

Begin with the everyday morning routine, then use the day-specific preparation below.

Warm-up · about 5 minutes

Easy walk or light jog for 5 minutes. Nasal breathing is optional and can help cue an easy pace; breathe through your mouth whenever needed. Barefoot walking is optional on a clear, comfortable surface and provides direct sensory feedback, but is not required. Outdoor daylight is optional; direct sunlight is not required.

Mobility / “fascia release” · 10–15 minutes

• Vertical arm swings with hip hinge — 1 × 12, comfortable range.
• Horizontal arm swings — 1 × 12; allow the body to turn naturally.
• Exercise-ball scapular protraction/retraction — 3 × 10 with straight elbows; brace the ball against a wall or use the wall directly.

Use slow, comfortable movement; avoid legs-behind-head rolling and forced backbends. On full-body days this sequence prepares you for the strength work below.

Full-body strength & yoga

The full backbend is listed as 5x without a hold duration or clear set/rep split; confirm the dose.

1. Prapadasana with Pelvic Tuck — 5 × 10 sec hold at 90 degrees

2. Full decline feet up against wall push-ups 5x 5

3. Warrior I — 3 × 20 sec hold/side

4. Warrior 3 — 3x 10

5. Cable row (heavy resisted band) forward Lunge > to Banded Press reverse lunge 5x5

6. SL Glute-focused back extension 5x5 10 sec hold at 90 degrees

7. Full Back bend with straight arms 5x

8. Copenhagen plank hold 3x 20 sec each side

Finish with 1–2 minutes of normal, relaxed breathing. Keep at least one rest day before the next session.