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Master Kaio Stretching Routine

by 0mega
48 athletes joined

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

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Aug 16, 2024 11:46
  • Last Edited
    Nov 08, 2024 02:35
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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
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 Pose
1 Set
1 mins
2
90 90 Rotation
1 Set
1 mins
3
Quadruped Thoracic Rotation
2 Sets
30 secs
4
Side Lying Thoracic Rotation
2 Sets
30 secs
5
Knees To Chest
1 Set
1 mins
6
Glut Bridge
1 Set
1 mins
7
Figure 4 Stretch
2 Sets
30 secs
8
Lying Hamstring Stretch
2 Sets
30 secs
Day 2
1
Child Pose
1 Set
1 mins
2
90 90 Rotation
1 Set
1 mins
3
Side Lying Thoracic Rotation
2 Sets
30 secs
4
Quadruped Thoracic Rotation
2 Sets
30 secs
5
Knees To Chest
1 Set
1 mins
6
Figure 4 Stretch
2 Sets
30 secs
7
Glut Bridge
1 Set
1 mins
8
Lying Hamstring Stretch
2 Sets
30 secs
Day 3
1
Child Pose
1 Set
1 mins
2
90 90 Rotation
1 Set
1 mins
3
Side Lying Thoracic Rotation
1 Set
30 secs
4
Quadruped Thoracic Rotation
1 Set
30 secs
5
Knees To Chest
1 Set
1 mins
6
Glut Bridge
1 Set
1 mins
7
Figure 4 Stretch
2 Sets
30 secs
8
Lying Hamstring Stretch
2 Sets
30 secs
Day 4
1
Child Pose
1 Set
1 mins
2
90 90 Rotation
1 Set
1 mins
3
Side Lying Thoracic Rotation
2 Sets
30 secs
4
Quadruped Thoracic Rotation
2 Sets
30 secs
5
Knees To Chest
1 Set
1 mins
6
Glut Bridge
1 Set
1 mins
7
Figure 4 Stretch
2 Sets
30 secs
8
Lying Hamstring Stretch
2 Sets
30 secs
Day 5
1
Child Pose
1 Set
1 mins
2
90 90 Rotation
1 Set
1 mins
3
Side Lying Thoracic Rotation
2 Sets
30 secs
4
Quadruped Thoracic Rotation
2 Sets
30 secs
5
Knees To Chest
1 Set
1 mins
6
Glut Bridge
1 Set
1 mins
7
Figure 4 Stretch
2 Sets
30 secs
8
Lying Hamstring Stretch
2 Sets
30 secs