Beyond Motivation Academy
Dashboard
Day 31 · Week 5 · Personal Discipline™

wednesday — Active Recovery

Phase 2 — Add load or +1 rep on top sets. Tighten rest periods. Hold the Minimum Standard on bad days.
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

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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

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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

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10 push-ups (incline ok)
Demo coming soon

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10 glute bridges
Demo coming soon

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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

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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.