Week 4
Day 1
3 Rounds:
- Wall sit: 20 seconds
- Glute bridge x 15 – slow and controlled, with a yoga block between your knees
- Side plank x 10 seconds per side – Use your non-supporting arm for extra stability if needed
- Downward dog – 5 deep breaths
- Plank against the wall – 20 seconds
- Wide legged squat (yogi squat) – 30 seconds, take breaks as needed.
Day 2
30 minutes brisk walking
Day 3
3 Rounds:
- Single leg deadlift x 10 per side – bodyweight only for phase one. Focus on engaging the core throughout.
- Hang from a bar – 15 seconds
- Glute bridge x 15
- Windshield wipers with knees bent x 15 per side
- Wall push up x 15
- Bodyweight squats x 10
Then:
20 minutes brisk walking
Day 4
3 Rounds:
- Australian pull up x 10
- Crawling (hands and knees) – 1 minute
- Plank against the wall – 20 seconds
- Wall ball x 10 – Use a light ball for these. They shouldn’t kill you.
- Wall push up x 15
- Side plank x 20 seconds
Then:
20 minutes brisk walking
Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes
Day 5
Side-lying leg raises x 20 per side
Lunges x10 per side
Push up on the wall x 20
Lunge with twist x 10 per side
Hang from a bar x20 seconds
Single leg deadlift x 10 per side – bodyweight only for phase one. Focus on engaging the core throughout.
Crawling (hands and knees) – 1 minute
