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

The session 26 min

1. 1

   Prone Y-T-W

   3 × 6 Rest 150s · 2s down, raise fast

   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, then raise them as fast as you can.

   Thumbs upLift from the upper backKeep the neck longSend the weight up, not forward

2. 2

   Side Plank

   2 × 35s Rest 75s · 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

3. 3

   Calf Raise

   2 × 11 Rest 90s · 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

4. 4

   Superman Hold

   2 × 35s Rest 75s · Hold

   Lie face down and lift your arms, chest, and legs off the floor, holding the position.

   Hold steady for the whole set.

   Squeeze the glutesLong through the spineLook downHold a straight line from shoulders to heels

5. 5

   Bird Dog

   2 × 11 Rest 90s · 2s down, 1s up

   On all fours, extend the opposite arm and leg until level with your torso, then switch.

   Take 2 seconds to lower it, lift it smoothly.

   Flat backMove with controlDon't rotate the hipsFeel the brace across your middle

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. Seated Hamstring Reach 30s each side

   One leg straight, hinge from the hips and reach toward the foot.

   Back stays long, not roundedLead with the chest

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 4 of 4 in a strength 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.