Weekly Schedule Overview
- Week 0-2: Building the Foundation
- Start with gentle mobility and strength exercises to improve posture, activate the core, and enhance flexibility in the hips, shoulders, and spine. Recovery routines keep soreness at bay while preparing your body for more advanced movements.
- Week 2-4: Strength and Conditioning
- Introduce moderate-intensity strength-building exercises like squats and lunges, paired with mobility flows to release tension and improve flexibility. Add low-impact cardio and full-body circuits for a complete workout experience.
- Week 4-6: Posture and Stability
- Focus on correcting posture, improving alignment, and building resilience. Incorporate recovery flows, core-focused routines, and endurance exercises to challenge your balance and strength.
- Week 8-12: Advanced Mobility and Strength
- Combine all elements with advanced strength circuits, dynamic mobility flows, and endurance-building routines. The final phase ensures long-term improvements in flexibility, strength, and overall fitness.
