Daily Routine
Walk & Mobility
5km Forest Walk
Aim for 5-6 times per week
Cat-cow stretch
Hip circles
Shoulder rolls
Thoracic extensions
Wrist mobility drills (gentle)
Variation 1
Bodyweight
Bodyweight Squats
3 sets of 12 reps
Pushups (on table)
3 sets of 10 reps
Glute Bridges
3 sets of 15 reps
Bird-Dog
3 sets of 10 reps per side
Wall Angels
3 sets of 10 reps
Bicep Curls (grocery bag)
3 sets of 12 reps
Grocery Bag Carries
2 sets of 30 seconds
Variation 2
Resistance Band
Banded Squats
3 sets of 12 reps
Banded Chest Press
3 sets of 10 reps
Banded Glute Bridges
3 sets of 15 reps
Banded Rows
3 sets of 12 reps
Band Pull-Aparts
3 sets of 15 reps
Banded Bicep Curls
3 sets of 12 reps
Towel Squeezes
3 sets of 15 reps
Variation 3
Theraband & Mobility Focus
Theraband-Assisted Hip Hinges
3 sets of 15 reps
Wall Pushups + Shoulder Circles
3 sets of 8 reps
Standing Hip Extensions
3 sets of 10 reps per leg
Theraband Pull-Aparts
3 sets of 15 reps
Theraband External Rotations
3 sets of 12 reps
Theraband Wrist Rolls
3 sets of 15 reps
Theraband Finger Extensions
3 sets of 15 reps
Variation 4
Strength + Grip Focus
Banded Split Squats
3 sets of 10 reps per leg
Pushups (knees or full)
3 sets of 10 reps
Banded Good Mornings
3 sets of 12 reps
Supermans Side Planks
3 sets of 30 seconds
Overhead Banded Press
3 sets of 10 reps
Triceps Band Pushdowns
3 sets of 12 reps
Dead Hangs or Banded Carries
2 sets of 30 seconds