Full Body Reset

After 5 days off, this maintenance workout reintroduces all movement patterns at moderate intensity to rebuild consistency. Shortened duration and volume (70% of normal) focuses on movement quality over maximum effort. Includes your frequently used stretches for familiarity and confidence.

Created by

shridhar

Workout Breakdown

Warm-up

Inchworm

1 set × 5 reps

Cat-Cow

1 set × 8 reps

Main Workout

3 circuits

Pushup Progression

Progressive exercise

3 circuits

Row Progression

Progressive exercise

3 circuits

Simple Squat Progression

Progressive exercise

2 circuits

Simple Hinge Progression

Progressive exercise

2 circuits

Anti-Extension Progression

Progressive exercise

Cool Down

Hamstring Stretch (Supine)

1 set × 30s

Kneeling Hip Flexor Stretch

1 set × 30s

Child's Pose

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s