Program Description
Master Kaio stretching routine will help you channel your Ki and ensure you are fully primed for intense training, enhancing flexibility and mobility ! Follow this everyday and you’ll be ready for everything.
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout10 minutes
- CreatedAug 16, 2024 11:46
- Last EditedNov 08, 2024 02:35
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Side Lying Thoracic Rotation
2
30 secs
4
Quadruped Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Figure 4 Stretch
2
30 secs
7
Glut Bridge
1
1 mins
8
Lying Hamstring Stretch
2
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Side Lying Thoracic Rotation
1
30 secs
4
Quadruped Thoracic Rotation
1
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Side Lying Thoracic Rotation
2
30 secs
4
Quadruped Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Side Lying Thoracic Rotation
2
30 secs
4
Quadruped Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Child Pose
1
1 mins
2
90 90 Rotation
1
1 mins
3
Quadruped Thoracic Rotation
2
30 secs
4
Side Lying Thoracic Rotation
2
30 secs
5
Knees To Chest
1
1 mins
6
Glut Bridge
1
1 mins
7
Figure 4 Stretch
2
30 secs
8
Lying Hamstring Stretch
2
30 secs
Week 1
1 / 12 Weeks
Day 1
1
Child Pose1 Set
1 mins
2
90 90 Rotation1 Set
1 mins
3
Quadruped Thoracic Rotation2 Sets
30 secs
4
Side Lying Thoracic Rotation2 Sets
30 secs
5
Knees To Chest1 Set
1 mins
6
Glut Bridge1 Set
1 mins
7
Figure 4 Stretch2 Sets
30 secs
8
Lying Hamstring Stretch2 Sets
30 secs
Day 2
1
Child Pose1 Set
1 mins
2
90 90 Rotation1 Set
1 mins
3
Side Lying Thoracic Rotation2 Sets
30 secs
4
Quadruped Thoracic Rotation2 Sets
30 secs
5
Knees To Chest1 Set
1 mins
6
Figure 4 Stretch2 Sets
30 secs
7
Glut Bridge1 Set
1 mins
8
Lying Hamstring Stretch2 Sets
30 secs
Day 3
1
Child Pose1 Set
1 mins
2
90 90 Rotation1 Set
1 mins
3
Side Lying Thoracic Rotation1 Set
30 secs
4
Quadruped Thoracic Rotation1 Set
30 secs
5
Knees To Chest1 Set
1 mins
6
Glut Bridge1 Set
1 mins
7
Figure 4 Stretch2 Sets
30 secs
8
Lying Hamstring Stretch2 Sets
30 secs
Day 4
1
Child Pose1 Set
1 mins
2
90 90 Rotation1 Set
1 mins
3
Side Lying Thoracic Rotation2 Sets
30 secs
4
Quadruped Thoracic Rotation2 Sets
30 secs
5
Knees To Chest1 Set
1 mins
6
Glut Bridge1 Set
1 mins
7
Figure 4 Stretch2 Sets
30 secs
8
Lying Hamstring Stretch2 Sets
30 secs
Day 5
1
Child Pose1 Set
1 mins
2
90 90 Rotation1 Set
1 mins
3
Side Lying Thoracic Rotation2 Sets
30 secs
4
Quadruped Thoracic Rotation2 Sets
30 secs
5
Knees To Chest1 Set
1 mins
6
Glut Bridge1 Set
1 mins
7
Figure 4 Stretch2 Sets
30 secs
8
Lying Hamstring Stretch2 Sets
30 secs