Program Description
I started the program roughly 10 weeks pp, after being cleared from my doctor at 6 weeks pp and after spending around 4 more weeks focusing exclusively on bodyweight exercises and core rehabilitation. In addition to the strenght sessions, I'm practicing yoga twice a week, in order to go back to my regular and more intense ashtanga practice. LISS cardio mostly consists of incline walking, biking, or even home aerobic workouts, as I'm not yet ready to go back to my usual running routine. Additionally, I'm hitting a certain number of daily steps, aiming to increase them during each phase of the program. PHASE 1: 6000-8000 steps PHASE 2: 8000 steps PHASE 3: 10.000 steps SCHEDULE: PHASE 1 - week 1-2 -3-4 DAY 1: quads, upper DAY 2: LISS cardio & core rehabilitation yoga flow DAY 3: harmstrings, glutes & upper DAY 4: LISS cardio & core rehabilitation yoga flow DAY 5: glutes, upper DAY 6: rest DAY 7: active rest PHASE 2 - week 5-6 -7-8 DAY 1: quads, upper & abs DAY 2: LISS cardio & easy yoga flow DAY 3: harmstrings, glutes & upper DAY 4: LISS cardio & easy yoga flow DAY 5: glutes, upper & abs DAY 6: rest DAY 7: easy yoga flow PHASE 3 - week 9-10 -11-12 DAY 1: upper & abs DAY 2: easy cardio & yoga flow DAY 3: lower DAY 4: easy cardio & yoga flow DAY 5: full body DAY 6: rest DAY 7: yoga flow
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 01, 2024 06:49
- Last EditedNov 03, 2024 09:45