logo
BoostcampPNG

Master Kaio Stretching Routine

by 0mega
100 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
    Jun 18, 2025 08:30

Summary

Unlock your flexibility and mobility with the Master Kaio Stretching Routine, a comprehensive 12-week program designed for at-home practice. Committing just 5 days a week, you'll engage in targeted bodyweight exercises like Child Pose and Quadruped Thoracic Rotation, aimed at enhancing your range of motion and relieving tension. Each session is crafted to promote recovery and improve overall body awareness, ensuring you feel revitalized and ready to tackle your fitness goals. Join now and transform your stretching game!
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
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
-