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Master Kaio Stretching Routine

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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

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Aug 03, 2025 10:31
  • Last Edited
    Aug 03, 2025 10:31
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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 Pose
1 Set
1 mins
-
2
90 90 Rotation
1 Set
1 mins
-
3
Quadruped Thoracic Rotation
2 Sets
30 secs
-
4
Side Lying Thoracic Rotation
2 Sets
30 secs
-
5
Knees To Chest
1 Set
1 mins
-
6
Glut Bridge
1 Set
1 mins
-
7
Figure 4 Stretch
2 Sets
30 secs
-
8
Lying Hamstring Stretch
2 Sets
30 secs
-
Day 2
1
Child Pose
1 Set
1 mins
-
2
90 90 Rotation
1 Set
1 mins
-
3
Side Lying Thoracic Rotation
2 Sets
30 secs
-
4
Quadruped Thoracic Rotation
2 Sets
30 secs
-
5
Knees To Chest
1 Set
1 mins
-
6
Figure 4 Stretch
2 Sets
30 secs
-
7
Glut Bridge
1 Set
1 mins
-
8
Lying Hamstring Stretch
2 Sets
30 secs
-
Day 3
1
Child Pose
1 Set
1 mins
-
2
90 90 Rotation
1 Set
1 mins
-
3
Side Lying Thoracic Rotation
1 Set
30 secs
-
4
Quadruped Thoracic Rotation
1 Set
30 secs
-
5
Knees To Chest
1 Set
1 mins
-
6
Glut Bridge
1 Set
1 mins
-
7
Figure 4 Stretch
2 Sets
30 secs
-
8
Lying Hamstring Stretch
2 Sets
30 secs
-
Day 4
1
Child Pose
1 Set
1 mins
-
2
90 90 Rotation
1 Set
1 mins
-
3
Side Lying Thoracic Rotation
2 Sets
30 secs
-
4
Quadruped Thoracic Rotation
2 Sets
30 secs
-
5
Knees To Chest
1 Set
1 mins
-
6
Glut Bridge
1 Set
1 mins
-
7
Figure 4 Stretch
2 Sets
30 secs
-
8
Lying Hamstring Stretch
2 Sets
30 secs
-
Day 5
1
Child Pose
1 Set
1 mins
-
2
90 90 Rotation
1 Set
1 mins
-
3
Side Lying Thoracic Rotation
2 Sets
30 secs
-
4
Quadruped Thoracic Rotation
2 Sets
30 secs
-
5
Knees To Chest
1 Set
1 mins
-
6
Glut Bridge
1 Set
1 mins
-
7
Figure 4 Stretch
2 Sets
30 secs
-
8
Lying Hamstring Stretch
2 Sets
30 secs
-