Scribd
Upload
5 views1 page

Weekly Workout Routine Breakdown

Uploaded by

mridul
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
5 views1 page

Weekly Workout Routine Breakdown

Uploaded by

mridul
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Weekly Morning Routine

Day Focus Areas


Monday Back + Abs
Tuesday Foot + Shoulder
Wednesday Back
Thursday Foot + Abs
Friday Shoulder + Back
Saturday Foot + Abs
Sunday Mobility + Recovery

Footnotes:

Back:
- Diaphragmatic Breathing – 8–10 breaths
- Pelvic Tilts – 2×10 reps
- Bird Dog – 3×8/side
- Dead Bug – 3×8/side
- Open Book Stretch – 3×8/side
- Side Plank – 3×20 sec/side
- Cat-Cow – 3×8 reps

Foot (Flat Foot / Ankle):


1. Resistance Band Stretch (flex/point) – 3×12 reps
2. Resistance Band Hold – 3×20 sec
3. Calf Raises with Ball Between Heels – 3×12 reps

Shoulder (Rotator Cuff Rehab):


1. Resistance Band External Rotation + Hold – 3×12 reps + 3×10 sec holds
2. 3T Hold (Y, T, W) – 3×10 reps each

Abs:
1. Hollow Body Crunch – 3×12 reps
2. Seated In/Outs – 3×12 reps
3. Core Stability (Plank / Side Plank variations) – 3×20–30 sec

You might also like