WORKOUT
Active Recovery 4
Low-intensity recovery session with warrior poses, myofascial release, and controlled mobility work. Includes shoulder and hip mobility sequences.
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Warrior 1 | 5s hold x 10 BLE | — | — |
| 02 | Warrior 2 | x 20 BLE | — | — |
| 03 | DF Self Mob | 5s hold x 10 BLE | — | — |
| 04 | Shoulder Sleeper Mobilization | 5s hold x 10 BLE | — | — |
| 05 | SL Lumbar Gapping | 30s x 2 B | — | — |
| 06 | Inchworm to Dog Walk | x 5 | — | — |
| 07 | Quadruped Thoracic Rotation | x 15 B | — | — |
| 08 | Shoulder Around the World | x 20 B | — | — |
| 09 | Jefferson Curls Plus | x 20 B | — | — |
| 10 | Half Kneel Quad/HF Stretch | 5s hold x 10 BLE | — | — |
01 Warrior 1
5s hold x 10 BLE
02 Warrior 2
x 20 BLE
03 DF Self Mob
5s hold x 10 BLE
04 Shoulder Sleeper Mobilization
5s hold x 10 BLE
05 SL Lumbar Gapping
30s x 2 B
06 Inchworm to Dog Walk
x 5
08 Shoulder Around the World
x 20 B
09 Jefferson Curls Plus
x 20 B
10 Half Kneel Quad/HF Stretch
5s hold x 10 BLE
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.