Start at the lower end of the rep range with clean technique.
Mobility and Recovery
Breathing, active mobility, and low-intensity core work to support recovery.
Workout details
Perform every block with control.
All estimates are general. Adjust load, range of motion, and pace to your experience. Stop if you feel sharp pain, dizziness, or unusual symptoms.
| # | Block | Exercise | Sets | Reps / time | Rest | Tempo | RPE |
|---|---|---|---|---|---|---|---|
| 01 | Active Mobility | Bodyweight SquatQuadriceps Prioritize control, not fatigue. |
2 | 8 slow reps | 30 sec | 4-1-2 | 5–6 |
| 02 | Active Mobility |  Reverse LungeQuadricepsUse a comfortable range. |
2 | 6 / leg | 30 sec | 3-1-2 | 5–6 |
| 03 | Stability |  Forearm PlankCoreBreathe slowly. |
3 | 20 sec | 30 sec | Free | 5–6 |
Progression
Progress without skipping the fundamentals.
Add reps before increasing the load.
Increase the load only when every set remains controlled.
Reduce volume or intensity if sleep, pain, or performance gets worse.
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