PM Recovery/Conditioning

🏋️ Optimized Weekly Workout Plan

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

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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

Sauna

Yin Yoga & Guided Meditation

Banded Clamshells

Lateral Banded Walk

Terminal Knee Extension

Hamstring Band Curl

Yoga Flow & Knee PT

Cat Cow and T-Spine Rotation

Shoulder Openers On Wall

Pigeon Stretch with Thoracic Rotation

Hamstring Stretch with Rotation

Mobility/Stretch

Hip Flexor Stretch

90/90 Hip Flow

Banded Ankle Dorsiflexion (Knee Support)

Couch Stretch

Yoga Flow & Hip/Knee Mobility

Foam Roll (Quads/Calves/Glutes)

Glute Bridge (Bodyweight)

Copenhagen Plank

Single Leg Balance Reach

PT Circuit (Hips/Glutes/Knees)

Beach Yoga

Box Breathing (4-4-4-4)

Diaphragmatic Breathing (Hand On Belly)

4-7-8 Breath Cycle 

Deep Stretch & Breathwork

Vinyasa Flow & Guided Meditation

Restorative Yoga

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