Day 04 of 14
Day 04 • Cardio
Morning Cadence Walk
Zone 2 Reset
Build the identity of a guy who moves in the morning, even on non-gym days.
Upcoming25-30 min
Completion tracker
0 / 3 completed
Check off each exercise as you finish it. Once all 3 are done, this day flips to completed automatically.
Warm-up
- Start easy for 5 minutes
- Nasal breathing only if comfortable
Coach note
You should be able to speak in full sentences the whole time.
Finisher
2 minutes standing quad and calf stretch.
How to win today
- Show-up win: Finish the session in 25-30 min or less.
- Focus: Move with control and leave 1-2 gears in reserve.
- Exit cue: Finish feeling better than when you started.
Volume
3 exercises
Use this page as your checklist, then roll straight into the next day when this one feels automatic.
Today’s session
Day 04 session steps
Exercise 02
Wall Pec Stretch
2 sets20 sec/sideRest 15 sec
Cue: Open chest gently, don’t crank the shoulder.
Open in JEFIT ↗Exercise 03
Box Breathing
3 sets4 breathsRest -
Cue: 4 seconds in, hold 4, out 4, hold 4.
Open in JEFIT ↗