Post-workout · Daily · Posture

MOBILITY &
STRETCHES

Upper Days · Lower Days · Posture · Sunday Rest

Upper Days — All Training Days (Mon / Wed / Thu)
Wrist circles
Joint prep — wrists loaded heavily by ring work
Full range circles in both directions. Don't rush.
10 reps
each direction
Prayer stretch
Wrist flexors — forearm stretch
Palms together in front of chest, press hands down toward waist keeping palms connected. Stop if wrist pain.
30 sec
Reverse prayer — mid-forearm grab regression
Forearm flexors, shoulder internal rotation
If full reverse prayer isn't accessible: reach each hand to the opposite mid-forearm behind your back and draw arms toward center. Shoulder mobility will improve over weeks. Let the chin-up resting position feel natural — that's the direction of correction.
30 sec
Cross body stretch
Posterior shoulder, rear delt
Pull arm across chest at shoulder height with opposite hand. Keep shoulder down, don't shrug.
30 sec
each arm
Doorway chest opener
Pectorals, anterior shoulder
Forearms on door frame at 90°, step through gently. Feel the stretch across the chest. Do not crank forward aggressively.
30 sec
each side
Thread the needle
Thoracic rotation, upper back
On all fours. Slide one arm under your body until shoulder touches the floor, rotating the thoracic spine. Hold, then return. Targets the upper thoracic rotation restriction that contributes to rounded posture.
30 sec
each side
Lower Days — Add These on Tue + Fri
Couch stretch
Hip flexors + quads — directly loaded by Bulgarian split squats
Rear foot elevated on a couch or wall, front foot forward in a lunge. Keep torso upright. The tighter this feels, the more it's needed. Critical for anterior pelvic tilt correction.
60 sec
each leg
Standing hamstring stretch
Hamstrings — loaded by RDLs
Foot elevated on a surface at hip height, leg straight, hinge forward from the hips — not the waist. Keep back flat, not rounded.
45 sec
each leg
Straight knee calf stretch — gastrocnemius
Gastrocnemius, Achilles — depth jump and running load
Hands on wall, back leg straight, heel flat on floor. Lean into the wall. Full Achilles decompression after depth jump reactive loading.
30 sec
each side
Bent knee calf stretch — soleus
Soleus — different muscle, requires bent knee to isolate
Same position as above but bend the back knee slightly while keeping the heel flat. The straight-knee version misses the soleus entirely — this targets the lower calf and the inside-ankle tension you feel post-session.
30–45 sec
each side
Anterior tibialis stretch
Tibialis anterior — shin health, pairs with tibialis raises
Kneel on a soft surface, tops of feet flat on the floor pointing backward. Gently sit back toward heels until you feel a stretch along the front of the shins. Offload with hands if too intense. Addresses the same tissue the tibialis raises are loading.
30 sec
Posture — Daily or As Needed
Thoracic extension — foam roller
Thoracic mobility — addresses the root of forward head and rounded shoulder pattern
Roller starts just below the shoulder blades. Lift hips to reposition roller one segment lower, hips back down to floor, let upper back drape over roller passively. Breathe out fully at each segment — each exhale gets you slightly deeper. Hold 30–90 sec per segment. Work through 3–4 segments. Correct: extension feels like it originates in the mid-back. Wrong: neck cranking back independently while thoracic barely moves.
30–90 sec
per segment
3–4 segments
Chin tucks — isometric
Deep cervical flexors · Counteracts hours of forward head posture
Press chin straight back (not down), hold 5–10 sec. Think: head gliding back on a shelf, not nodding down. Tension should be felt at the base of the skull and tracking down into the mid back — that's the postural chain responding. 10 reps every hour at a screen.
10 reps / hr
5–10 sec hold
Scapular pull-ups — shoulder protocol note
Right shoulder impingement warning
When performing scapular pull-ups on Thursday: do NOT drop into a loose passive dead hang at the bottom. Keep minor lat activation throughout — a fully passive hang at the bottom directly aggravates the right shoulder impingement. Controlled movement only, never let the joint fully unload into passive stretch.
note
Scapular retraction — active correction
Mid trap, rhomboids — counteracts upper back collapse from lumbar support
Squeeze shoulder blades together and down, chest lifts slightly. Hold 5 sec. Do this every time you catch the upper back collapsing while sitting. The Monday band pull-aparts and Y-T-W are building the passive strength — this is the active correction until they kick in.
as needed
5 sec hold
Sunday — Sacred Recovery · CNS Preparation for Monday
What NOT to do on Sunday
These directly compromise Monday's CNS readiness
No frog stands, crow holds, or any wrist-loading skill work — wrists and forearms need 24 hours of complete silence before Monday's rings session. No hollow body holds or planks — core must be fully recovered to stabilize the spine during Monday's pressing and pulling. No high intensity cardio of any kind.
hard stops
Casual walk — 1.5 miles
Metabolic waste clearance from legs and lower back
Completely relaxed pace. Not cardio — just movement to flush the legs. Do not elevate heart rate.
1.5 miles
Diaphragmatic breathing
Core conditioning + stitch prevention for running
Lie on back, one hand on chest, one on stomach. Inhale through nose — stomach hand rises, chest hand stays still. Exhale slowly through pursed lips. This builds resting diaphragm tone and directly addresses the root cause of mid-run stitches. 5–10 min.
5–10 min
Thoracic extension — foam roller
Full session — no time pressure on rest day
3–4 segments
30–90 sec each
Couch stretch
Hip flexors — weekly deep maintenance hold
90 sec
each leg
Hamstring stretch
Full length hamstring — longer hold on rest day
60 sec
each leg
Calf + soleus stretch
Achilles and lower leg recovery from Saturday hops and running
Straight knee (gastrocnemius) 30 sec each side, then bent knee (soleus) 30 sec each side.
30 sec each
both versions
Sauna
Optional — soft tissue recovery
30–45 min
optional
Hot tub
Optional — passive recovery
20–30 min
optional