🧠 PROGRAM OVERVIEW
7-Day Mobility & Strength Reset
Goal: Restore joint mobility, improve posture, reactivate stability muscles, and reintroduce smart strength patterns
📋 DAILY STRUCTURE
Each day includes:
Breath & Core Activation (3–5 mins)
Mobility & Movement Prep (5–10 mins)
Strength & Stability Work (10–15 mins)
Optional Finisher / Walk (5–15 mins)
✅ DAY 1: POSTURE & BREATH RESET
1. Breathing + Core Activation
90/90 Hip Lift with Reach – 2 sets of 5 breaths
Deadbug with Heel Tap – 2x10 each side
2. Mobility & Movement Prep
Cat-Cow x10
Wall Slides (back + head touching wall) x10
Half-Kneeling Hip Flexor Stretch w/ Reach – 30 sec/side
3. Strength & Stability
Glute Bridges – 2x15
Bird Dogs – 2x10/side
Wall Squat Hold – 2x20–30 sec
4. Optional: 10-min walk + nasal breathing
✅ DAY 2: HIP MOBILITY + STABILITY
1. Breathing + Core
Croc Breathing – 5 breaths
Supine March w/ Resistance Band – 2x10/side
2. Mobility
90/90 Hip Switches – 2x10
Elevated Pigeon Stretch – 30 sec/side
Adductor Rockbacks – 10 reps
3. Strength
Wall Split Squat Isometric Hold – 2x20 sec/leg
Banded Lateral Walks – 2x10 steps/side
Step-Through Lunges (bodyweight) – 2x6/leg
4. Optional: 10-min walk + nasal breathing
✅ DAY 3: SPINE & SHOULDERS
1. Breathing + Core
Seated Breath Reach – 5 breaths
Side Plank with Reach-Under – 2x5/side
2. Mobility
Open Book T-Spine Stretch – 2x10/side
Wall Angels – 2x10
Standing Snow Angels – 2x10
3. Strength
Incline Push-Ups – 2x10
Banded Rows (or backpack rows) – 2x12
Prone Y-T-W Holds – 10 sec each position
4. Optional: 10-min walk + nasal breathing
✅ DAY 4: LOWER BODY STRENGTH BASE
1. Breathing + Core
90/90 Breathing – 3 breaths per side
Supine Toe Taps – 2x10
2. Mobility
Ankle Dorsiflexion Wall Drill – 10 reps/leg
Kneeling Hamstring Rockbacks – 10 reps
3. Strength
Tempo Goblet Squats (3-sec down) – 3x6
Step-Ups (low step) – 2x8/leg
Side-Lying Clamshells – 2x15/leg
4. Optional Finisher
Wall Sit w/ Overhead Reach – 2x20–30 sec
✅ DAY 5: INTEGRATED FLOW DAY
1. Mobility Flow (Repeat 2 rounds)
World’s Greatest Stretch x5/side
90/90 Flow w/ Lift x6
Down Dog to Cobra Flow x6
2. Core & Balance
Standing Single-Leg Hold (eyes closed) – 3x15 sec/side
Cross-Body Deadbugs – 2x10
3. Light Strength Circuit (Repeat x2–3)
Air Squats x15
Pushups (on incline if needed) x10
Glute Bridges x20
Banded Row x12
4. Optional: 10-min walk + nasal breathing
✅ DAY 6: RECOVERY + RESET
1. Soft Tissue & Breath
Foam roll quads, lats, glutes – 30 sec each
Seated Breath + Reach – 3 rounds x 5 breaths
2. Mobility Flow (Slow pace)
Cat-Cow x10
Half-Kneeling Hip Flexor w/ Twist x6/side
Open Book Stretch x8/side
3. Recovery Tip:
Watch video: “Why Your Hips and Low Back Feel Tight—And What To Do About It”
✅ DAY 7: TEST & TRANSITION
1. Mobility Re-Test
Toe Touch Test
Overhead Reach (back against wall)
Air Squat Depth (record if possible)
2. Flow Routine (Repeat 2–3x)
World’s Greatest Stretch x6/side
Glute Bridge x20
Pushups x10
Side Plank x20 sec/side
Bird Dogs x10/side