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BoostcampPNG

PM Recovery/Conditioning

by Brinton Carlson
1 athletes joined

Program Description

🏋️ Optimized Weekly Workout Plan Morning = high-output (strength, hypertrophy, cardio) Evening = recovery/conditioning (yoga, stretch, core, PT, classes)

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 18, 2025 09:16
  • Last Edited
    Sep 18, 2025 11:00
Muscle Engagement
Front
Back
MuscleSet
Stretching
38.9%
Glutes
17.2%
Other
11.1%
Quadriceps
8.3%
Abductors
6.7%
Adductors
5.6%
Hamstrings
5%
Lower Back
5%
Abs
2.2%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Banded Clamshells
2
15 reps
RPE 1
4
Lateral Banded Walk
2
20 reps
RPE 1
5
Terminal Knee Extension
3
12 reps
RPE 1
6
Hamstring Band Curl
3
12 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Yin Yoga & Guided Meditation
1
60 mins
RPE 1
3
Hip Flexor Stretch
2
0.5 mins
RPE 1
4
90/90 Hip Flow
2
8 reps
RPE 1
5
Banded Ankle Dorsiflexion (Knee Support)
2
12 reps
RPE 1
6
Couch Stretch
2
30 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Cat Cow and T-Spine Rotation
2
10 reps
RPE 1
3
Shoulder Openers On Wall
2
15 reps
RPE 1
4
Pigeon Stretch with Thoracic Rotation
4
0.5 mins
RPE 1
5
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 9
2
Foam Roll (Quads/Calves/Glutes)
1
1-2 mins
RPE 1
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 1
4
Copenhagen Plank
2
0.5 mins
RPE 1
5
Single Leg Balance Reach
2
8 reps
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Beach Yoga
1
60 mins
RPE 1
3
Box Breathing (4-4-4-4)
1
5 mins
RPE 1
4
Diaphragmatic Breathing (Hand On Belly)
1
5 mins
RPE 1
5
4-7-8 Breath Cycle
1
5 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sauna
1
10-20 mins
RPE 1
2
Vinyasa Flow & Guided Meditation
1
60 mins
RPE 1
Week 1
1 / 18 Weeks
Day 1
1
Sauna
1 Set
10-20 mins
@9
2
Yin Yoga & Guided Meditation
1 Set
60 mins
@1
3
Banded Clamshells
1 Set
1 Set
15 Reps
15 Reps
@1
@1
4
Lateral Banded Walk
1 Set
1 Set
20 Reps
20 Reps
@1
@1
5
Terminal Knee Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@1
@1
@1
6
Hamstring Band Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@1
@1
@1
Day 2
1
Sauna
1 Set
10-20 mins
@9
2
Cat Cow and T-Spine Rotation
1 Set
1 Set
10 Reps
10 Reps
@1
@1
3
Shoulder Openers On Wall
1 Set
1 Set
15 Reps
15 Reps
@1
@1
4
Pigeon Stretch with Thoracic Rotation
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@1
@1
@1
@1
5
Hamstring Stretch with Rotation
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
Day 3
1
Sauna
1 Set
10-20 mins
@9
2
Yin Yoga & Guided Meditation
1 Set
60 mins
@1
3
Hip Flexor Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
4
90/90 Hip Flow
1 Set
1 Set
8 Reps
8 Reps
@1
@1
5
Banded Ankle Dorsiflexion (Knee Support)
1 Set
1 Set
12 Reps
12 Reps
@1
@1
6
Couch Stretch
1 Set
1 Set
30 Reps
30 Reps
@1
@1
Day 4
1
Sauna
1 Set
10-20 mins
@9
2
Cat Cow and T-Spine Rotation
1 Set
1 Set
10 Reps
10 Reps
@1
@1
3
Shoulder Openers On Wall
1 Set
1 Set
15 Reps
15 Reps
@1
@1
4
Pigeon Stretch with Thoracic Rotation
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@1
@1
@1
@1
5
Hamstring Stretch with Rotation
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
Day 5
1
Sauna
1 Set
10-20 mins
@9
2
Foam Roll (Quads/Calves/Glutes)
1 Set
1-2 mins
@1
3
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@1
@1
@1
4
Copenhagen Plank
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
5
Single Leg Balance Reach
1 Set
1 Set
8 Reps
8 Reps
@1
@1
Day 6
1
Sauna
1 Set
10-20 mins
@1
2
Beach Yoga
1 Set
60 mins
@1
3
Box Breathing (4-4-4-4)
1 Set
5 mins
@1
4
Diaphragmatic Breathing (Hand On Belly)
1 Set
5 mins
@1
5
4-7-8 Breath Cycle
1 Set
5 mins
@1
Day 7
1
Sauna
1 Set
10-20 mins
@1
2
Vinyasa Flow & Guided Meditation
1 Set
60 mins
@1