# Weekly

## Monday: Strength

Cat-Cow · Thoracic Windmill · World's Greatest Stretch · Scapular Shrug · Push-Up · Split Squat (Bulgarian) · Prone Y-T-W · Glute Bridge (Single-Leg) · Hollow Body Hold · Couch Stretch

### Workout


### Warm-Up

- 1 × 10 Cat-Cow
- 1 × 8 Thoracic Windmill
- 1 × 6 World's Greatest Stretch
- 1 × 12 Scapular Shrug

### Main

- 4 × 10-12 Push-Up
- 4 × 12 Split Squat (Bulgarian)

### Additional

- 3 × 8 Prone Y-T-W - Body Only
- 3 × 15 Glute Bridge (Single-Leg)

### Core & Rest

- 3 × 30-45s Hollow Body Hold
- 2 × 90s Couch Stretch


## Tuesday: Active Recovery & Cardio

90/90 Hip Switch · Prone Swimmers · Downward Facing Dog · Thread the Needle

### Workout

- **Mobility complex · 2 rounds**
  - 1 90/90 Hip Switch
  - 1 Prone Swimmers
  - 1 Downward Facing Dog
  - 1s Thread the Needle
- 1 × 20-25min High Knee March


## Wednesday: Stamina & Balance

Bird Dog · Inchworm · Deep Lunge with Rotation · Push-Up (Wide) · Deadlift (Single-Leg Romanian) · Reverse Snow Angel · Reverse Lunge · Side Plank Hip Dips · Child's Pose Lat Stretch

### Workout


### Warm-Up

- 1 × 10 Bird Dog
- 1 × 8 Inchworm
- 1 × 8 Deep Lunge with Rotation

### Main

- 4 × 12-15 Push-Up (Wide)
- 4 × 12 Deadlift (Single-Leg Romanian)

### Additional

- 3 × 12 Reverse Snow Angel
- 3 × 14 Reverse Lunge

### Core & Rest

- 3 × 10-15 Side Plank Hip Dips
- 1 × 3min Child's Pose Lat Stretch


## Thursday: Active Recovery & Shoulder Rehab

Child's Pose · Cat-Cow · Wall Slide · Thoracic Rotation · Dead Bug · Frog Stretch · High Knee March

### Main

- **Circuit · 3 rounds**
  - 2min Child's Pose
  - 10 Cat-Cow
  - 12 Wall Slide
  - 10 Thoracic Rotation
  - 10 Dead Bug
  - 60s Frog Stretch

### Cardio

- 1 × 15min High Knee March


## Friday: Tone & Metabolism

Scapular Wall Slides · Squat to Stand · Arm Circle · Push-Up (Decline) · Bodyweight Squat · Superman Hold with Lat Pulldown · Mountain Climber · Plank to Down Dog · Hamstring Stretch (Lying)

### Warm-Up

- 1 × 10 Scapular Wall Slides
- 1 × 10 Squat to Stand
- 1 × 15s Arm Circle

### Main

- 4 × 8-10 Push-Up (Decline)
- 4 × 15 Bodyweight Squat

### Additional

- 3 × 15 Superman Hold with Lat Pulldown
- 4 × 30s Mountain Climber

### Core & Rest

- 3 × 10 Plank to Down Dog
- 1 × 2min Hamstring Stretch (Lying)


## Saturday: Mobility & Core

Plank

### Workout


### Spine Decompression & Thoracic Mobility

- 1 × 1 Segmental Cat-Cow with Child’s Pose Reach
- 1 × 1 Downward Facing Dog
- 1 × 1 Thread the Needle with Overhead Extension

### Pelvic & Hip Complex Openers

- 1 × 1 World's Greatest Stretch
- 1 × 1 90/90 Hip Mobility Switches with Forward Lean
- 1 × 1 Frog Stretch with Posterior Pelvic Rocking

### Shoulder & Scapular Re-Pattering

- 1 × 1 Prone Swimmers
- 1 × 1 Deep Squat Hold to Thoracic Reach
- 3 × 45s Plank

### Workout