Mobility + Core Stability Goal: Active recovery while reinforcing posture and control. Warm-Up (3 min) Gentle march · Shoulder rolls · Neck mobility Mobility & Stability Flow (20 min) 1. Cat–cow × 8 2. Bird dog (slow) × 10 each side 3. 90/90 hip switches × 10 4. Side plank × 30 s each side 5. Down dog to low lunge × 5 each side 6. Standing single-leg balance reach × 8 each leg Cool-Down (7 min) Seated fold · Child’s pose · Breathing (4–6 count)

Lower-Body Strength (Unilateral Focus) Goal: Improve single-leg strength, balance, and joint control. Warm-Up (5 min) Walking lunges · Leg swings · Hip circles · Calf raises · Squat pulses Main Circuit (20 min) 3–4 rounds 1. Split squats × 12 each leg 2. Single-leg glute bridge × 10 each leg 3. Lateral lunges × 10 each side 4. Wall sit × 45 s 5. Reverse lunge pulses × 10 each leg 6. Standing calf raises × 25 Cool-Down (5 min) Quads · Hamstrings · Figure-4 stretch

Cardio Conditioning + Core Goal: Sustain elevated heart rate while maintaining core control. Warm-Up (5 min) March → High knees → Torso twists → Standing crunches → Arm swings Main Circuit (20 min) 3–4 rounds 1. High knees × 45 s 2. Bicycle crunch × 20 3. Burpees × 10–12 4. Plank hold × 40 s 5. Jump squats × 15 6. Dead bug × 10 each side Cool-Down (5 min) Cobra · Seated twist · Child’s pose

Full-Body Strength Density Goal: Increase total work capacity with controlled strength movements. Warm-Up (5 min) - Jumping jacks × 45 s - Inchworm walkouts × 5 - Bodyweight squats × 15 - Arm circles × 20 - Plank hold × 20 s Main Circuit (20 min) 4 rounds | Rest 30–45 s 1. Squat → calf raise × 15 2. Push-ups × 12–15 3. Reverse lunges × 12 each leg 4. Plank shoulder taps × 20 5. Glute bridge (2s squeeze) × 15 6. Mountain climbers × 40 s Cool-Down (5 min) Hamstrings · Quads · Chest · Deep breathing

Full-Body Stretch & Reflection Goal: Restore, reflect, and reset for the next training phase. Warm-Up (3 min) Gentle walking → Arm swings → Torso twists Stretch Flow (20 min) 1. Seated forward fold × 1 min 2. Cat–cow to thread the needle × 6 each side 3. Down dog to cobra × 5 4. Supine twist × 30 s each side 5. Glute bridge hold × 20 s × 3 6. Legs up wall × 2 min 7. Cool-Down (7 min) Deep belly breathing × 2 min → Gratitude reflection → Calm seated posture