1d (edited) • Daily Workouts and Habits
💪🏼 Day 5 WORKOUT
Day 5 is about longevity. Strength isn’t just built in reps — it’s built in mobility, control, and breath. Today we move slow, with intention, because No Quit isn’t about intensity… it’s about consistency.
1️⃣ WARM-UP (3–5 minutes)
These warm-ups are gentle and mobility-focused.
- Deep nasal breathing — 5 slow breaths
- Cat-cow — 30 sec
- Hip circles — 30 sec each direction
- Arm swings (cross + overhead) — 30 sec
- Light inchworms — 3–4 reps
Purpose: wake the joints up, increase synovial fluid movement, build body awareness.
2️⃣ MAIN MOBILITY SESSION (20–30 minutes)
Format: 2 Mobility Circuits + 1 Flexibility Block
All movements are slow, controlled, 30–60 seconds each.
🔥 CIRCUIT 1 — SPINE + HIPS (8–12 minutes)
Beginner
- Cat-cow: 45 sec
- Seated hip opener (figure-4 stretch): 30 sec/side
- Gentle lunge stretch: 30 sec/side
- Standing spinal rotations: 30 sec
Intermediate
- Cat-cow with deeper range: 60 sec
- 90/90 hip rotations: 30 sec/side
- Hip flexor stretch w/ reach: 45 sec/side
- Thoracic rotation (quadruped): 30 sec/side
Advanced
- Cat-cow + thread-the-needle: 1 min
- 90/90 hip flow transitions: 45 sec/side
- Hip flexor stretch to psoas extension: 45–60 sec/side
- T-spine windmill rotation: 45 sec/side
Coaching Cue:
Slow is smooth. Smooth becomes mobility. Mobility becomes strength.
🔥 CIRCUIT 2 — SHOULDERS + POSTURE + CORE (8–12 minutes)
Beginner
- Wall angels: 45 sec
- Scapular retractions (band optional): 45 sec
- Bird dog (slow holds): 10/side
- Child’s pose: 45 sec
Intermediate
- Wall angels: 60 sec
- Prone Y-T-W raises (no weight): 30 sec each
- Bird dog with 3-sec pause: 12/side
- Child’s pose with lat stretch: 45 sec
Advanced
- Scapular push-up: 10–15
- Prone Y-T-W (extended tempo): 45 sec
- Dead bug control: 12–15/side
- Child’s pose with side walkouts: 1 min
Coaching Cue:
Think posture, not performance. Create space in your upper body.
🔥 FLEXIBILITY BLOCK — FULL BODY RESET (6–8 minutes)
All levels welcome — adjust by depth and duration.
- Hamstring stretch: 45 sec/side
- Quad stretch: 45 sec/side
- Chest doorway stretch: 45 sec
- Glute stretch (figure 4 or pigeon): 45 sec/side
- Neck mobility: slow half-moons, 20–30 seconds
Advanced Option:
- Add pigeon pose or frog stretch for 60–90 sec if flexibility allows.
3️⃣ OPTIONAL BREATHWORK COOL DOWN (2–4 minutes)
This ties perfectly into your coaching + spiritual leadership style.
- 4 seconds inhale
- 4 seconds hold
- 4 seconds exhale
- Repeat 6–10 cycles
Or perform simple box breathing: 4-4-4-4.
Final cue: “Let everything settle. You earned this.”
💥 MODIFICATIONS FOR PHYSICAL LIMITATIONS
KNEE ISSUES
- Avoid deep lunges; use standing hip flexor stretch instead
- Pigeon pose → seated figure-4
- 90/90 positions → seated glute stretch
LOW BACK ISSUES
- Slow, pain-free range only
- Dead bugs > bird dogs if hyperextension is an issue
- Avoid forward folds that pull aggressively on hamstrings
SHOULDER LIMITATIONS
- Wall angels → smaller range
- Remove overhead positions
- Use chest stretch variations instead of excessive scap work
NOT CONDITIONED
- Keep transitions slow
- Stay in standing or seated positions
- Reduce holds to 20–30 seconds if needed
WHEELCHAIR PARTICIPANT VERSION
10–15 minute mobility flow:
- Neck rotations — 20 sec each direction
- Shoulder rolls — 20 sec
- Scap squeezes — 20 sec
- Torso twists — 20 sec/side
- Side bend stretch — 20 sec/side
- Chest opener — 30 sec
- Seated forward fold — 30 secRepeat 2–3 rounds.
5
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💪🏼 Day 5 WORKOUT
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21 days to Rebuild. Refocus. Rise. Physically, Mentally, Spiritually.
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