Mobility - Core, Glutes, Deltoids, Pecs, Traps, Lats, Hamstrings, Quads, Hip Adductors ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Tuesday, 27 February 2024

Daily Workout

Mobility

- Core, Glutes, Deltoids, Pecs, Traps, Lats, Hamstrings, Quads, Hip Adductors

Warmup

Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.
Manage
60-300s total
Manage
60-300s total
Manage
10 reps total
☆ Hold the peak of each rep for 3s.
Manage
10 reps total (ea. side)
Hold the peak of each rep for 3s.
Manage
10 reps total
☆ Hold the peak of each rep for 3s.
Manage
10 reps total (25#)
☆ Hold the peak of each rep for 3s.
Manage

Psoas March

30s total (ea. side) (50#)
Manage
30-60s total
It's time to deload! Scale down the intensity of your workout by ~50%. Use this week to recover from soreness, fatigue, and inflammation by reducing the strain placed upon your body.

Workout

Use light weights, if any. Rest between sets for 30s or less for muscular endurance.
Manage
1 set of 15-20 reps
Hold the peak of each rep for 1s.
☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Or work through a full-body Yoga routine.
Manage
Hold for 30-60s total
Manage
Hold for 30-60s total
Manage
Hold for 30-60s total
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 300s total