Program Description
Master Kaio stretching routine will help you channel your Ki and ensure you are fully primed for intense training, enhancing flexibility and mobility ! Follow this everyday and you’ll be ready for everything.
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout10 minutes
- CreatedAug 03, 2025 10:31
- Last EditedAug 12, 2025 12:19
Summary
Unlock your flexibility and enhance your mobility with the Master Kaio Stretching Routine, a comprehensive 12-week program designed for at-home practice. Committing to just five days a week, you'll engage in a series of targeted bodyweight exercises, including the Child Pose, Quadruped Thoracic Rotation, and Figure 4 Stretch, each carefully crafted to release tension and improve your range of motion. With guided videos and a focus on key muscle groups like the neck, lower back, and glutes, this routine empowers you to move better and feel revitalized. Embrace the journey to a more limber you!
Muscle Engagement
Front
Back
MuscleSet
Lower Back
22.8%
Neck
22.7%
Chest
18.1%
Upper Back
18.1%
Glutes
9.1%
Abductors
9.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Side Lying Thoracic Rotation
2
30 secs
-
4
Quadruped Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Figure 4 Stretch
2
30 secs
-
7
Glut Bridge
1
1 mins
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Side Lying Thoracic Rotation
1
30 secs
-
4
Quadruped Thoracic Rotation
1
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Side Lying Thoracic Rotation
2
30 secs
-
4
Quadruped Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Side Lying Thoracic Rotation
2
30 secs
-
4
Quadruped Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
-
2
90 90 Rotation
1
1 mins
-
3
Quadruped Thoracic Rotation
2
30 secs
-
4
Side Lying Thoracic Rotation
2
30 secs
-
5
Knees To Chest
1
1 mins
-
6
Glut Bridge
1
1 mins
-
7
Figure 4 Stretch
2
30 secs
-
8
Lying Hamstring Stretch
2
30 secs
-
Week 1
1 / 12 Weeks
Day 1
1
Child Pose1 Set
1 mins
-
2
90 90 Rotation1 Set
1 mins
-
3
Quadruped Thoracic Rotation2 Sets
30 secs
-
4
Side Lying Thoracic Rotation2 Sets
30 secs
-
5
Knees To Chest1 Set
1 mins
-
6
Glut Bridge1 Set
1 mins
-
7
Figure 4 Stretch2 Sets
30 secs
-
8
Lying Hamstring Stretch2 Sets
30 secs
-
Day 2
1
Child Pose1 Set
1 mins
-
2
90 90 Rotation1 Set
1 mins
-
3
Side Lying Thoracic Rotation2 Sets
30 secs
-
4
Quadruped Thoracic Rotation2 Sets
30 secs
-
5
Knees To Chest1 Set
1 mins
-
6
Figure 4 Stretch2 Sets
30 secs
-
7
Glut Bridge1 Set
1 mins
-
8
Lying Hamstring Stretch2 Sets
30 secs
-
Day 3
1
Child Pose1 Set
1 mins
-
2
90 90 Rotation1 Set
1 mins
-
3
Side Lying Thoracic Rotation1 Set
30 secs
-
4
Quadruped Thoracic Rotation1 Set
30 secs
-
5
Knees To Chest1 Set
1 mins
-
6
Glut Bridge1 Set
1 mins
-
7
Figure 4 Stretch2 Sets
30 secs
-
8
Lying Hamstring Stretch2 Sets
30 secs
-
Day 4
1
Child Pose1 Set
1 mins
-
2
90 90 Rotation1 Set
1 mins
-
3
Side Lying Thoracic Rotation2 Sets
30 secs
-
4
Quadruped Thoracic Rotation2 Sets
30 secs
-
5
Knees To Chest1 Set
1 mins
-
6
Glut Bridge1 Set
1 mins
-
7
Figure 4 Stretch2 Sets
30 secs
-
8
Lying Hamstring Stretch2 Sets
30 secs
-
Day 5
1
Child Pose1 Set
1 mins
-
2
90 90 Rotation1 Set
1 mins
-
3
Side Lying Thoracic Rotation2 Sets
30 secs
-
4
Quadruped Thoracic Rotation2 Sets
30 secs
-
5
Knees To Chest1 Set
1 mins
-
6
Glut Bridge1 Set
1 mins
-
7
Figure 4 Stretch2 Sets
30 secs
-
8
Lying Hamstring Stretch2 Sets
30 secs
-