Week 1
Day 1
A.
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.
B.
20 minutes brisk walking
Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes
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 x 15 per side – Keep your knees bent and rest as needed
- Wall push up x 15
- Bodyweight squats x 10
Day 4
30 minutes brisk walking
Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes
Day 5
20 minutes brisk walking
