Mobility - Pecs, Traps, Lats, Hamstrings, Quads, Hip Flexors, Hip Adductors, Glutes, Deltoids, Core ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Thursday, 17 July 2025

Daily Workout

Mobility

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

Warmup

Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.

Pogo Jumps🌐

60-300s total

Jump Rope🌐

60-300s total

Standing Side Leg Lift🌐

10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.

Walking Knee Hugs🌐

10 reps total
☆ Hold the peak of each rep for 3s.

Superman🌐

10 reps total
☆ Hold the peak of each rep for 3s.

Crossover Step Ups🌐

10 reps total (ea. side)

Arm Circles🌐

30s total

Standing Hip Shifts🌐

10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.

Fast Feet🌐

30-60s total

Workout

Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.

Hand Plank Thread the Needle🌐

2 sets of 12-15 reps (ea. side)
Hold the peak of each rep for 1s.

Standing Oblique Twists🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Remember to breathe. Expand your awareness.

Single Leg Balance🌐

4 sets of 15-30s holds (ea. side)

Standing Bound Half Lotus Stretch🌐

Hold for 30-60s total (ea. side)

Tree Stretch🌐

Hold for 30-60s total (ea. side)

Tiger Stretch w/ Bow🌐

Hold for 30-60s total (ea. side)

Cat/Cow Stretch🌐

30-60s total

Cross-Arm Stretch🌐

Hold for 30-60s total (ea. side)

Gardening🌐

Hold for 300s total