💪🏼 Day 11 Workout
Today is about restoration, not retreat. Mobility is what keeps you in the fight long after everyone else quits. Champions don’t just train — they recover with purpose. No Quit isn’t about going harder… it’s about staying in the game.
1️⃣ PART 1 — MOBILITY WARM-UP (4–5 minutes)
Perform each movement for 40 sec, flowing from one to the next:
- Deep nasal breathing (2 slow breaths per rep)
- Cat-cow
- Hip circles (wide, slow)
- Arm circles → cross-body shoulder swings
- Good-morning hinge patterning
Purpose: Switch from “stress mode” to “restore mode.”
2️⃣ PART 2 — FULL BODY MOBILITY CIRCUIT (10–15 minutes)
Perform 1–2 rounds depending on time and level.
🔥 SPINE + HIPS BLOCK
Beginner
- Seated hamstring stretch: 30 sec/side
- Hip flexor stretch (standing or kneeling): 30 sec/side
- Seated hip opener figure-4: 30 sec/side
- Child’s pose: 30–45 sec
Intermediate
- 90/90 hip rotations: 30 sec/side
- Hip flexor stretch with overhead reach: 45 sec/side
- Pigeon stretch (light depth): 30 sec/side
- Cat-cow w/ deep spinal pull: 45 sec
Advanced
- 90/90 transitions (controlled): 45 sec/side
- Deep lunge to hamstring flow: 45 sec/side
- Pigeon pose (full depth): 60 sec/side
- Thread-the-needle: 45 sec/side
Coaching Cue:
Slow = strong. Breath controls the stretch, not force.
🔥 SHOULDERS + POSTURE BLOCK
Beginner
- Wall angels: 30–40 sec
- Scap retractions (hands behind head): 30 sec
- Chest doorway stretch: 30 sec/side
Intermediate
- Prone Y-T-W (no weight): 30 sec each
- Wall angels: 45 sec
- Chest stretch (bent-elbow variation): 30 sec/side
Advanced
- Prone Y-T-W-L series: 30–45 sec
- Scapular push-ups: 10–12
- Wall angels (slow tempo): 60 sec
Coaching Cue:
Open the chest, wake up the upper back. Posture = power.
3️⃣ PART 3 — CORE STABILITY RESET (3–6 minutes)
Not intense — just enough to reinforce trunk control.
Beginner
- Dead bug: 8–10/side
- Side plank: 15 sec/side
Intermediate
- Dead bug (3-sec hold): 10–12/side
- Side plank: 25–30 sec/side
Advanced
- Bird dog (5-sec hold): 10/side
- Side plank hip lifts: 15–20/side
Coaching Cue:
Control > quantity. Stability prevents injury.
4️⃣ PART 4 — FLEXIBILITY FINISHER (4–6 minutes)
All levels welcome — deepen based on comfort.
- Forward fold: 45 sec
- Quad stretch: 30 sec/side
- Glute stretch: 45 sec/side
- Hip flexor stretch: 30–45 sec/side
- Slow breathing: 3–5 rounds
5️⃣ OPTIONAL: SHORT “RECOVERY WALK” (5–10 minutes)
Encourage men to take a quiet walk afterward to:
- Lower cortisol
- Reset breathing rhythm
- Increase blood flow to joints
- Get sunlight or fresh air
💥 MODIFICATIONS FOR PHYSICAL LIMITATIONS
KNEE ISSUES
- Avoid deep lunges and pigeon
- Use seated figure-4 instead
- Hip flexor stretch done standing if kneeling is painful
LOW BACK PAIN
- Skip forward fold if it aggravates symptoms
- Focus on cat-cow and dead bug work
- Use pillow or towel for knee support in stretches
SHOULDER LIMITATIONS
- Wall angels → smaller range
- Avoid Y-T-W if painful; use chest stretch + scap squeezes instead
OBESITY / DECONDITIONED
- Focus on standing or seated variations
- Use reduced depth in all stretches
- Keep mobility circuit to one round
WHEELCHAIR USER VERSION (10–15 minutes)
Mobility:
- Neck rolls: 20 sec each direction
- Shoulder circles: 20 sec
- Thoracic twist: 20 sec/side
- Side bends: 20 sec/side
Stretch:
- Chest doorway stretch: 30 sec
- Lat stretch (arm overhead, lean): 30 sec
- Seated hamstring reach: 30 sec
Breathwork:
- 4-4-6 breathing for 5 cycles
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💪🏼 Day 11 Workout
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21 days to Rebuild. Refocus. Rise. Physically, Mentally, Spiritually.
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