🏋️♂️ Daily Workout
Week 1 – Day 4: Recovery & Mobility
After three higher-output sessions, today’s goal is to restore tissue quality, improve range of motion, and decompress the body. Keep effort low, breathing steady, and movement intentional.
Focus
Mobility + Recovery
Mobility + Recovery
Rounds
2–3
2–3
Rest
As Needed
As Needed
🧘 Flow Series
BW Thoracic Spine Flow
2–3 rounds · 6 reps per side
Opens mid-back rotation, key for backswing and follow-through. Move with breath.
BW Frogger Stretch
2–3 rounds · 30–45 sec hold
Targets groin/adductors. Support on forearms, don’t push past discomfort.
BW 3-Way Hip Opener
2–3 rounds · 4 reps each direction
Addresses internal, external, and lateral hip mobility. Stay controlled — quality > quantity.
🧊 Reset & Breathe
BW Cobra to Child’s Pose Flow
2–3 rounds · 6 slow transitions
Alternates lumbar extension with decompression. Focus on exhaling fully during child’s pose.
Foam Roll Thoracic Spine
2–3 rounds · 45 sec
Add gentle extension. Keep your glutes low and support your head with your hands.