Movement & Recovery

Start with manageable sessions and build gradually. Educational content only and not a medical treatment plan.

Beginner Plan Cards

Three short sessions per week: bodyweight squats, wall pushups, and brisk marching.

Add 8-10 minutes of hip, shoulder, and ankle mobility before workouts.

Focus on form first. Keep effort moderate and track steady progression.

Start at 20 minutes and increase to 35 minutes over 4 weeks.

Use stretching, lighter days, and sleep routine consistency to improve recovery quality.

Measure consistency based on your plan.

Planned workout days (1-7) Completed days (0-7)

Enter your weekly plan and completion days.