Beyond Motivation Academy
Dashboard
Day 3 · Week 1 · Personal Responsibility™

wednesday — Active Recovery

Phase 1 — Build the rep. Focus on form, full ROM, and showing up. Loads are conservative.
Choose one

10-Min Mobility Flow

10 min
Main Session
Cat-Cow
10
Demo coming soon

A demo video or photo for Cat-Cow will appear here once installed.

CueSlow, breath-led.
World's Greatest Stretch
5/side
Demo coming soon

A demo video or photo for World's Greatest Stretch will appear here once installed.

CueOpen chest at top.
90/90 Hip Switches
10
Demo coming soon

A demo video or photo for 90/90 Hip Switches will appear here once installed.

CueStay tall.
Thoracic Rotations
8/side
Demo coming soon

A demo video or photo for Thoracic Rotations will appear here once installed.

CueReach long.
Deep Squat Hold + Reach
60s
Demo coming soon

A demo video or photo for Deep Squat Hold + Reach will appear here once installed.

CueHeels down.
Minimum Standard
5 minutes of any of the above.

Low-Intensity Bodyweight Circuit

15 min
Main Session
3 rounds, slow tempo
3 sets · —
Demo coming soon

A demo video or photo for 3 rounds, slow tempo will appear here once installed.

CueEasy effort, nasal breathing.
10 squats
Demo coming soon

A demo video or photo for 10 squats will appear here once installed.

10 push-ups (incline ok)
Demo coming soon

A demo video or photo for 10 push-ups (incline ok) will appear here once installed.

10 glute bridges
Demo coming soon

A demo video or photo for 10 glute bridges will appear here once installed.

30s plank
Demo coming soon

A demo video or photo for 30s plank will appear here once installed.

Minimum Standard
1 round. Done.

Breathing + Core Activation

10 min
Main Session
Box Breathing 4-4-4-4
5 min
Demo coming soon

A demo video or photo for Box Breathing 4-4-4-4 will appear here once installed.

CueNasal, calm pace.
Dead Bug
8/side
Demo coming soon

A demo video or photo for Dead Bug will appear here once installed.

CueLower back glued down.
Bird Dog
8/side
Demo coming soon

A demo video or photo for Bird Dog will appear here once installed.

CueSlow, no rotation.
Minimum Standard
5 minutes of box breathing.
Daily Reflection →
Every completed workout is evidence.