Exercise 01
Bird Dog
2 sets8/sideRest 30 sec
Cue: Reach long, not high. Keep hips square.
Open in JEFIT ↗Day 02 of 14
Day 02 • Mobility
Foundational Flow
Mobility + Posture Flow
Loosen hips, open chest, and switch the nervous system on without turning this into a hard workout.
Upcoming18-22 min
Completion tracker
0 / 5 completed
Check off each exercise as you finish it. Once all 5 are done, this day flips to completed automatically.
Warm-up
- 2 min nasal breathing walk
- 5 cat-cow reps
- 5 thoracic rotations per side
Coach note
This is the lowest-friction session in the block. Win by showing up, not by chasing intensity.
Finisher
Take a 10-minute outdoor walk if time allows.
How to win today
- Show-up win: Finish the session in 18-22 min or less.
- Focus: Move with control and leave 1-2 gears in reserve.
- Exit cue: Finish feeling better than when you started.
Volume
5 exercises
Use this page as your checklist, then roll straight into the next day when this one feels automatic.
Today’s session
Day 02 session steps
Exercise 02
Dead Bug
2 sets8/sideRest 30 sec
Cue: Flatten lower back into floor before each rep.
Open in JEFIT ↗
Exercise 05
Side Plank
2 sets20 sec/sideRest 30 sec
Cue: Push floor away and keep body in one line.
Open in JEFIT ↗