logo
BoostcampPNG

Evening Recovery

by Brinton Carlson
1 athletes joined

Program Description

Unwind and rejuvenate with the Evening Recovery program, a comprehensive 16-week journey designed to enhance your recovery and improve overall well-being. Committing to just 7 days a week, this program focuses on gentle mobility, stretching, and relaxation techniques to help you release tension and prepare your body for the next day. Perfect for everyday lifters looking to balance their training with restorative practices, this program will leave you feeling refreshed and ready to tackle your fitness goals. Embrace the power of recovery and elevate your performance!

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 14, 2026 11:55
  • Last Edited
    Jan 14, 2026 11:57
Muscle Engagement
Front
Back
MuscleSet
Abs
34.6%
Stretching
32.1%
Cardio
9.9%
Other
9.9%
Glutes
4.9%
Forearms
3.7%
Abductors
2.5%
Neck
2.5%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Hip Flexor Stretch
2
1 mins
-
3
Quad Stretch
2
1 mins
-
4
90/90 Hip Flow
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Supine Spinal Twist Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Side Plank
3
30 mins
-
3
Couch Stretch
2
1.5 mins
-
4
Hamstring Stretch with Rotation
2
1 mins
-
5
Ankle Wall Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Lat Doorway Stretch
2
1 mins
-
3
Child'S Pose
2
1 mins
-
4
Doorway Rear-Delt Stretch
2
1 mins
-
5
Neck Flexion
1
5 reps
-
6
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Hollow Hold
3
0.5 mins
-
3
Cobra Strech
3
0.5 mins
-
4
Standing Oblique Stretch
2
1 mins
-
5
Chest Doorway Stretch
2
1 mins
-
6
Box Breathing (4-4-4-4)
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
2
Bent-over Twist
2
1 mins
-
3
Hip Flexor Stretch
2
1 mins
-
4
Cross-Body Shoulder Stretch
2
1 mins
-
5
Triceps Stretch
2
1 mins
-
6
Standing Calf Stretch
2
1 mins
-
7
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
1/2 Kneeling Adductor Rock Back
2
10 reps
-
3
Frog Stretch
1
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
5
Standing Calf Stretch
2
1 mins
-
6
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
2
1 mins
-
2
Hamstring Stretch with Rotation
2
1 mins
-
3
Butterfly Stretch
1
2 mins
-
4
Happy Baby
1
1 mins
-
5
Seated Forward Fold
1
1 mins
-
6
Legs Up The Wall
1
5 mins
-
7
Ice Bath
1
3 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Cardio (Zone 2)
1 Set
30 mins
-
2
Hip Flexor Stretch
1 Set
1 Set
1 mins
1 mins
-
-
3
Quad Stretch
1 Set
1 Set
1 mins
1 mins
-
-
4
90/90 Hip Flow
1 Set
1 Set
1 mins
1 mins
-
-
5
Chest Doorway Stretch
1 Set
1 Set
1 mins
1 mins
-
-
6
Supine Spinal Twist Stretch
1 Set
1 Set
1 mins
1 mins
-
-
7
Ice Bath
1 Set
3 mins
-
Day 2
1
Dead Bug
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Side Plank
1 Set
1 Set
1 Set
30 mins
30 mins
30 mins
-
-
-
3
Couch Stretch
1 Set
1 Set
1.5 mins
1.5 mins
-
-
4
Hamstring Stretch with Rotation
1 Set
1 Set
1 mins
1 mins
-
-
5
Ankle Wall Stretch
1 Set
1 Set
1 mins
1 mins
-
-
6
Standing Calf Stretch
1 Set
1 Set
1 mins
1 mins
-
-
7
Ice Bath
1 Set
3 mins
-
Day 3
1
Cardio (Zone 2)
1 Set
30 mins
-
2
Lat Doorway Stretch
1 Set
1 Set
1 mins
1 mins
-
-
3
Child'S Pose
1 Set
1 Set
1 mins
1 mins
-
-
4
Doorway Rear-Delt Stretch
1 Set
1 Set
1 mins
1 mins
-
-
5
Neck Flexion
1 Set
5 Reps
-
6
Ice Bath
1 Set
3 mins
-
Day 4
1
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2
Hollow Hold
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
3
Cobra Strech
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
4
Standing Oblique Stretch
1 Set
1 Set
1 mins
1 mins
-
-
5
Chest Doorway Stretch
1 Set
1 Set
1 mins
1 mins
-
-
6
Box Breathing (4-4-4-4)
1 Set
5 mins
-
7
Ice Bath
1 Set
3 mins
-
Day 5
1
Cardio (Zone 2)
1 Set
40 mins
-
2
Bent-over Twist
1 Set
1 Set
1 mins
1 mins
-
-
3
Hip Flexor Stretch
1 Set
1 Set
1 mins
1 mins
-
-
4
Cross-Body Shoulder Stretch
1 Set
1 Set
1 mins
1 mins
-
-
5
Triceps Stretch
1 Set
1 Set
1 mins
1 mins
-
-
6
Standing Calf Stretch
1 Set
1 Set
1 mins
1 mins
-
-
7
Ice Bath
1 Set
3 mins
-
Day 6
1
Cardio (Zone 2)
1 Set
30 mins
-
2
1/2 Kneeling Adductor Rock Back
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Frog Stretch
1 Set
2 mins
-
4
Pigeon Stretch with Thoracic Rotation
1 Set
1 Set
1 mins
1 mins
-
-
5
Standing Calf Stretch
1 Set
1 Set
1 mins
1 mins
-
-
6
Ice Bath
1 Set
3 mins
-
Day 7
1
Supine Spinal Twist Stretch
1 Set
1 Set
1 mins
1 mins
-
-
2
Hamstring Stretch with Rotation
1 Set
1 Set
1 mins
1 mins
-
-
3
Butterfly Stretch
1 Set
2 mins
-
4
Happy Baby
1 Set
1 mins
-
5
Seated Forward Fold
1 Set
1 mins
-
6
Legs Up The Wall
1 Set
5 mins
-
7
Ice Bath
1 Set
3 mins
-