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Back to Basics

Back to Basics

Welcome back after 3 days off! This maintenance workout focuses on full-body movement patterns at moderate intensity to re-establish your training rhythm. We're using your favorite exercises and keeping volume manageable to ensure quality movement and avoid overreaching after the break.

shridhar

Created by

shridhar

Workout Breakdown

Warm-up

1

Inchworm

1 set × 5 reps

2

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

3 circuits

Simple Hinge Progression

Progressive exercise

2 circuits

Anti-Extension Progression

Progressive exercise

Cool Down

1

Hamstring Stretch (Supine)

1 set × 30s

2

Kneeling Hip Flexor Stretch

1 set × 30s

3

Shoulder Stretch (Cross-Body)

1 set × 30s

4

Child's Pose

1 set × 30s

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