Cardio & Core & Mobility
I didn’t update yesterdays workout, it was basically 3 arm workouts(light weight dumbbells, longer reps, and steady form). Then, a few oblique exercises with controlled push ups.
Here is todays workout:
30–40 minutes incline treadmill, StairMaster, or outdoor walk
Dead Bugs — 3 sets × 10 per side
Side Planks — 3 rounds × 30–45 seconds per side
Side Plank Crunch — 3 rounds × 10 per side
Hip Mobility Flow
90/90 Hip Switches
8–10 reps per side
Move slowly and keep your chest tall.
World's Greatest Stretch
5 reps per side
Reach your arm toward the ceiling and rotate through your upper back.
Hip Flexor Stretch (Half-Kneeling)
Hold 30–45 seconds per side
Tuck your pelvis slightly ("tailbone down") to deepen the stretch.
Adductor Rock Backs
10–12 reps per side
Keep your back flat and gently rock toward your heel.
Figure 4
Hold 30–45 seconds per side
Focus on relaxing into the stretch rather than forcing it.
Deep Squat Hold
Hold 30–60 seconds
Shift your weight side to side and gently pry your knees apart with your elbows.
Standing Leg Swings
Front to back: 10–15 per leg
Side to side: 10–15 per leg
Keep the movement controlled.
Glute Bridge
2 sets of 12–15 reps
Squeeze your glutes at the top for 2 seconds to wake up your hips.
🩷 Be kind to yourself.
Weekly Workout
Move your body. Build strength.