Routine
Sep 29, 2025
Focus: Hip mobility, shoulder health, CNS activation.
• Hip CARs – 2×5/side
• 90/90 Hip Flow (with lift-off holds) – 2×5/side
• ATG Split Squat (bodyweight) – 2×5/side
• Scapular Shrugs (hang) – 2×12
• Wall Angels – 2×8
• Double-inhale + long exhale breathing × 3–4 rounds
Why: Protect hip, activate glutes, open T-spine/shoulders, prep for heavy lower body push.
Lower Body Push + Upper Body Pull
(Strength, hamstring prevention, structural balance)
1. Step-Up + Knee Drive – 4×8/side
• DB load moderate (controlled, explosive drive).
• Cue: “Push floor away, finish tall.”
2. Incline DB Press – 4×8
• Tempo: 2s down, fast up.
• Cue: “Wrists stacked, chest up.”
3. Chin-Ups (band if needed) – 4×6–8
• Cue: “Pull elbows to ribs, not chin to bar.”
4. Copenhagen Plank – 3×30s/side
• Focus: Hip adduction without pain → scale if irritation.
5. Reverse Nordic Curl – 3×6
• Cue: “Hips forward, long spine.”
• Regression: Shorter ROM if hip discomfort.
6. Standing Calf Raise – 3×20
• Slow eccentric (3s down).
7. Band Row (Rhomboids) – 3×20
• Cue: “Shoulder blades together, not up.”
Conditioning/ESD (immediately post-strength)
• Zone 2 Run 6.5km – 35–40 min
• HR: 130–145 bpm (aerobic base)
• Only nasal breathing allowed.
• Cue: “Relax shoulders, quiet steps, run tall.”
Recovery Protocol
🌙 Recovery Protocol
Hot/Cold contrast shower (3×1 min cold / 3×2 min hot).
Red light (10–15 min if available).
Journaling prompt: “What was my mindset during effort today? Did I hesitate or commit?”
Nutrition: 20–30g protein + carbs post-training.
Sleep: 22:00 sharp (6 cycles × 90 min → wake 08:00).
Coaching Notes:
Protect hip: No deep flexion/cross-midline adduction.
Glute activation before loading → isometric holds key.
Anticipate menstrual cycle week (2–9 Oct) → intensity dial down, more mobility + Zone 2.