This week, we begin phase two.
Week 5
Day 1
3 Rounds:
- 2-handed kettlebell swing x 20
- Clean and press x 15/side
20 minute brisk walk or run
Day 2
45 minute brisk walk or run
Day 3
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 – hold for 5 deep breaths
- Plank against the wall – 20 seconds
- Wide-legged squat (yogi squat) – accumulate 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 4
Day 5
3 Rounds:
- Farmer’s walk x 30 seconds
- Goblet squat x 20
