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David Goggins Stretching Routine

by Jeff J.
45 athletes joined

Program Description

Stretch like David Goggins. This is pulled from other sources online and I'm not sure that it reflects exactly what David is doing right now, but it covers the essentials. While David Goggins often stretches for multiple hours per day, most mortals can certainly get by with much less. The 3 minutes that's noted for each stretch is just an arbitrary number and holds no special meaning. Push each stretch to about an 7 or 8 on a 1-10 scale and then hold it there until it feels pretty uncomfortable. Feel free to repeat a specific stretch as many times as desired, with short rests between. On the other hand, for some stretches you may need only 30 seconds to maintain flexibility. Whether you do this multiple times per day or twice per week is entirely up to you and dependent upon your needs.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 10, 2024 07:33
  • Last Edited
    Sep 10, 2024 11:38
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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
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Tilts
1
3 mins
RPE 8
2
Cross Body Shoulder Stretch
1
3 mins
RPE 8
3
Arms Behind Back Shoulder Stretch
1
3 mins
RPE 8
4
Overhead Triceps Stretch
1
3 mins
RPE 8
5
Kneeling Lunge Stretch
1
3 mins
RPE 8
6
Seated Spinal Twist
1
3 mins
RPE 8
7
Sitting Hamstring Stretch
1
3 mins
RPE 8
8
Slant Board Calf Stretch
1
3 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Neck Tilts
1 Set
3 mins
@8
2
Cross Body Shoulder Stretch
1 Set
3 mins
@8
3
Arms Behind Back Shoulder Stretch
1 Set
3 mins
@8
4
Overhead Triceps Stretch
1 Set
3 mins
@8
5
Kneeling Lunge Stretch
1 Set
3 mins
@8
6
Seated Spinal Twist
1 Set
3 mins
@8
7
Sitting Hamstring Stretch
1 Set
3 mins
@8
8
Slant Board Calf Stretch
1 Set
3 mins
@8
Day 2
1
Neck Tilts
1 Set
3 mins
@8
2
Cross Body Shoulder Stretch
1 Set
3 mins
@8
3
Arms Behind Back Shoulder Stretch
1 Set
3 mins
@8
4
Overhead Triceps Stretch
1 Set
3 mins
@8
5
Kneeling Lunge Stretch
1 Set
3 mins
@8
6
Seated Spinal Twist
1 Set
3 mins
@8
7
Sitting Hamstring Stretch
1 Set
3 mins
@8
8
Slant Board Calf Stretch
1 Set
3 mins
@8
Day 3
1
Neck Tilts
1 Set
3 mins
@8
2
Cross Body Shoulder Stretch
1 Set
3 mins
@8
3
Arms Behind Back Shoulder Stretch
1 Set
3 mins
@8
4
Overhead Triceps Stretch
1 Set
3 mins
@8
5
Kneeling Lunge Stretch
1 Set
3 mins
@8
6
Seated Spinal Twist
1 Set
3 mins
@8
7
Sitting Hamstring Stretch
1 Set
3 mins
@8
8
Slant Board Calf Stretch
1 Set
3 mins
@8
Day 4
1
Neck Tilts
1 Set
3 mins
@8
2
Cross Body Shoulder Stretch
1 Set
3 mins
@8
3
Arms Behind Back Shoulder Stretch
1 Set
3 mins
@8
4
Overhead Triceps Stretch
1 Set
3 mins
@8
5
Kneeling Lunge Stretch
1 Set
3 mins
@8
6
Seated Spinal Twist
1 Set
3 mins
@8
7
Sitting Hamstring Stretch
1 Set
3 mins
@8
8
Slant Board Calf Stretch
1 Set
3 mins
@8
Day 5
1
Neck Tilts
1 Set
3 mins
@8
2
Cross Body Shoulder Stretch
1 Set
3 mins
@8
3
Arms Behind Back Shoulder Stretch
1 Set
3 mins
@8
4
Overhead Triceps Stretch
1 Set
3 mins
@8
5
Kneeling Lunge Stretch
1 Set
3 mins
@8
6
Seated Spinal Twist
1 Set
3 mins
@8
7
Sitting Hamstring Stretch
1 Set
3 mins
@8
8
Slant Board Calf Stretch
1 Set
3 mins
@8
Day 6
1
Neck Tilts
1 Set
3 mins
@8
2
Cross Body Shoulder Stretch
1 Set
3 mins
@8
3
Arms Behind Back Shoulder Stretch
1 Set
3 mins
@8
4
Overhead Triceps Stretch
1 Set
3 mins
@8
5
Kneeling Lunge Stretch
1 Set
3 mins
@8
6
Seated Spinal Twist
1 Set
3 mins
@8
7
Sitting Hamstring Stretch
1 Set
3 mins
@8
8
Slant Board Calf Stretch
1 Set
3 mins
@8
Day 7
1
Neck Tilts
1 Set
3 mins
@8
2
Cross Body Shoulder Stretch
1 Set
3 mins
@8
3
Arms Behind Back Shoulder Stretch
1 Set
3 mins
@8
4
Overhead Triceps Stretch
1 Set
3 mins
@8
5
Kneeling Lunge Stretch
1 Set
3 mins
@8
6
Seated Spinal Twist
1 Set
3 mins
@8
7
Sitting Hamstring Stretch
1 Set
3 mins
@8
8
Slant Board Calf Stretch
1 Set
3 mins
@8