Day 49 · Week 7 · Personal Discipline™
sunday — Mobility Recovery
Phase 2 — Add load or +1 rep on top sets. Tighten rest periods. Hold the Minimum Standard on bad days.
Choose one
Mobility Recovery Flow
15 min
Main Session
Couch Stretch
90s/side
Demo coming soon
A demo video or photo for Couch Stretch will appear here once installed.
CueTall chest, glutes squeezed.
Pigeon
90s/side
Demo coming soon
A demo video or photo for Pigeon will appear here once installed.
CueSquare hips.
Thread the Needle
60s/side
Demo coming soon
A demo video or photo for Thread the Needle will appear here once installed.
CuePress through grounded shoulder.
Standing Forward Fold
60s
Demo coming soon
A demo video or photo for Standing Forward Fold will appear here once installed.
CueSoft knees.
Minimum Standard
Pick 2 stretches. 1 min each.
Walking Session
20-40 min
Main Session
Easy walk
20-40 min
Demo coming soon
A demo video or photo for Easy walk will appear here once installed.
CueConversational pace. Outside if possible. Phone away.
Minimum Standard
10-minute walk. Done.
Breathwork Recovery
10 min
Main Session
Physiological Sigh
10 reps
Demo coming soon
A demo video or photo for Physiological Sigh will appear here once installed.
CueDouble inhale through nose, long exhale through mouth.
Box Breathing
5 min
Demo coming soon
A demo video or photo for Box Breathing will appear here once installed.
Cue4-4-4-4 cadence.
Minimum Standard
5 min of breathwork.
Daily Reflection →
Every completed workout is evidence.