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BoostcampPNG

PM Recovery/Conditioning

by Brinton Carlson
2 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 30, 2025 11:14

Summary

Unlock your potential with the PM Recovery/Conditioning program, a comprehensive 18-week journey designed to enhance mobility, flexibility, and overall recovery. With daily sessions, you'll engage in a variety of practices including yoga flows, targeted mobility drills, and guided meditations, all tailored to rejuvenate your body and mind. Each workout is crafted to fit seamlessly into your home routine, requiring no special equipment. Embrace this holistic approach to fitness and transform your recovery into a powerful part of your training regimen!
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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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
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