Recovery · Mobility & Trunk

Warm-up 2 min

Do this first. A warm-up done carelessly is just time spent.

1. Dead Bug 40s

   On your back, arms up and knees bent. Lower one arm and the opposite leg, then return.

   Exhale as you extendLow back stays on the floor

2. Bird Dog 40s

   From hands and knees, extend one arm and the opposite leg until level, pause, return.

   Hips stay levelMove slow and steady

3. Hip Hinge, Unloaded 40s

   Push the hips straight back with a flat back, hands sliding down the thighs. Feel the hamstrings load.

   Back stays flat, not roundedShins near vertical

The session 39 min

1. 1

   Dead Bug

   5 × 7 Rest 105s · 2s down, explode up

   Lying on your back with arms and knees up, lower the opposite arm and leg toward the floor, then switch.

   Take 2 seconds to lower it, then lift it as fast as you can.

   Low back flatMove with controlExhale as you extendHold a straight line from shoulders to heels

2. 2

   Glute Bridge

   4 × 9 Rest 75s · 2s down, explode up

   Lying on your back with knees bent, drive through your heels to lift your hips until your body is straight, then lower.

   Take 2 seconds to lower it, then stand back up as fast as you can.

   Squeeze the glutesRibs downFull hip extensionPush the floor down and stand tall

3. 3

   Prone Y-T-W

   3 × 11 Rest 1 min · 2s down, 1s raise

   Lie face down and lift your arms off the floor tracing a Y, then a T, then a W, squeezing the upper back on each shape.

   Take 2 seconds to lower them, raise them smoothly.

   Thumbs upLift from the upper backKeep the neck longFeel your traps carry it

4. 4

   Side Plank

   4 × 50s Rest 90s · Hold

   Lie on your side and prop up on your forearm, lifting your hips so your body forms a straight line. Hold.

   Hold steady for the whole set.

   Stack the hipsDon't let hips sagBrace the sideHold a straight line from shoulders to heels

5. 5

   Calf Raise

   3 × 11 Rest 1 min · 2s down, 1s up

   Standing, rise onto the balls of your feet as high as possible, then lower under control for a full stretch.

   Take 2 seconds to lower your heels, rise up smoothly.

   Full rangePause at the topSlow negativeFeel it through the calf, not the toes

Cool-down 4 min

The part that actually marks the session over.

1. Wall Calf Stretch 30s each side

   Hands on a wall, back leg straight, heel down, lean in.

   Back heel stays downBack knee straight

2. Cobra Stretch 30s

   Face down, press the chest up and leave the hips on the floor.

   Hips stay downStop before the low back pinches

3. Figure-Four Stretch 30s each side

   On your back, ankle across the opposite knee, pull that thigh toward you.

   Head stays on the floorBreathe out as you pull

4. Slow Breathing 60s

   Four seconds in through the nose, six seconds out. Brings the heart rate down and ends the session on purpose.

   Out longer than inBreathe into the belly

Why this repeats

This is week 2 of 4 in a conditioning block, and three blocks make the cycle. Then it starts again, which is what a training block is supposed to do: you repeat the work and add load, rather than doing something different every day and progressing at nothing. How the programming is decided.