01162025
Rehab-Focused workout
Warm-Up
5-Minute Light Row or Jog: To increase circulation and gently prepare the body.
Dynamic Stretches:
World’s Greatest Stretch: 5 reps per side.
Cat-Cow: 10 reps.
Bodyweight Squats: 10 reps with a pause at the bottom.
Superset 1: Lower Body Recovery and Mobility
Banded Glute Bridges
Reps: 10-12
Execution:
Place a band above your knees.
Lie on your back, feet flat and knees bent.
Push through your heels to lift your hips while keeping tension on the band.
Cossack Squats
Reps: 8-10 per side
Execution:
Shift your weight side-to-side in a deep lateral squat position, keeping one leg straight and the other bent.
Standing Hamstring Stretch with Reach
Duration: 20-30 seconds per side
Execution:
Place one foot on an elevated surface.
Hinge forward from the hips, reaching toward your toes.
Bird Dog
Reps: 8-10 per side
Execution:
Start on all fours.
Extend one arm and the opposite leg, hold for a moment, then return to the starting position.
Superset 2: Shoulder and Upper Back Recovery
Banded Face Pulls
Reps: 12-15
Execution:
Use a resistance band anchored at face height.
Pull the band toward your face, squeezing your shoulder blades together.
Standing Band Y-T-Ws
Reps: 8-10 per position
Execution:
Anchor a resistance band at a low or medium height.
Hold the band with both hands and perform:
Y: Raise arms diagonally upward to form a "Y."
T: Pull arms straight out to the sides.
W: Pull elbows back and down, squeezing shoulder blades.
Dead Hang
Duration: 20-30 seconds
Execution:
Hang from a pull-up bar, keeping your shoulders relaxed.
Superset 3: Core and Lower Back Stability
McGill Curl-Ups
Reps: 8-10 per side
Execution:
Lie on your back with one leg bent and the other extended.
Lift your head and shoulders slightly off the ground while keeping your lower back neutral.
Side Plank with Hip Dips
Reps: 8-10 per side
Execution:
Perform a side plank, lowering and lifting your hips for controlled reps.
Single-Leg Deadlift (Bodyweight)
Reps: 8-10 per side
Execution:
Perform a slow, controlled single-leg RDL focusing on balance and hamstring stretch.
Child’s Pose with Side Reach
Duration: 20-30 seconds per side
Execution:
In Child’s Pose, walk your hands to one side to stretch the lats and obliques.
Cool Down
Static Stretching:
Hip Flexor Stretch: Hold 20-30 seconds per side.
Lat Stretch: Hold 20-30 seconds per side.
Figure Four Stretch: Hold 20-30 seconds per side for hips and glutes.
