Day 05 of 14
Day 05 • Recovery
Mindful Restoration
Recovery + Core Control
Back off fatigue and keep momentum alive.
Upcoming15-18 min
Completion tracker
0 / 4 completed
Check off each exercise as you finish it. Once all 4 are done, this day flips to completed automatically.
Warm-up
- 1 minute lying breathing
- 5 deep squat holds with support
Coach note
This day matters because it protects the next gym sessions.
Finisher
Hot shower and early night if possible.
How to win today
- Show-up win: Finish the session in 15-18 min or less.
- Focus: Move with control and leave 1-2 gears in reserve.
- Exit cue: Finish feeling better than when you started.
Plan
4 steps
Use this page as your checklist, then roll straight into the next day when this one feels automatic.
Today’s session
Day 05 session steps
Exercise 04
Couch Stretch
2 sets30 sec/sideRest 15 sec
Cue: Stay tall and lightly squeeze glute.
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