Program
3 days of weight training (Mon–Wed–Fri) using the ramp-up plan I made • 2–3 days of bodyweight/mobility (Tue–Thu–Sat) using the bodyweight progression plan • 1 rest day (Sun) to recover That gives you 6 training days, 1 full rest day — balanced for strength, mobility, and conditioning.
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Arm Circle · Squat · Hip hinge · Lunge (Walking) · Glute Bridge · Plank
Walking · Deadlift (Romanian) · Dumbbell Press (Incline) · Lat Pulldown (Wide-Grip) · Step-Up · Bird Dog · Hamstring Stretch (90/90) · Quad Stretch · Chest Expansion Stretch (Elbows Back) · Shoulder Stretch (Cross-Body)
Arm Circle · Hip Circle · Walking · Squat (Goblet) · Bench Press · Row (Upright) · Shoulder Press · Plank · Hamstring Stretch (90/90) · Quad Stretch · Chest Expansion Stretch (Elbows Back) · Shoulder Stretch (Cross-Body)
Arm Circle · Cat-Cow Stretch · Hip Circle · March in Place · Glute Bridge · Bird Dog · World's Greatest Stretch · Scapular Wall Slides · Squat · Push-Up (Incline) · Lunge (Walking) · Plank (Shoulder Taps) · Superman · Side Plank · Squat · Push-Up (Incline) · Lunge (Walking) · Plank (Shoulder Taps) · Superman · Side Plank · Jump Rope · Toe Touch Stretch · Quad Stretch · Chest Wall Stretch · Spinal Twist
Arm Circle · Squat · Hip hinge · Lunge (Walking) · Glute Bridge · Plank