Core Training & Recovery

🧠 CORE TRAINING (examples)

Focus: strength, stability, control

Plank
Side Plank
Dead Bug
Bicycle Crunches
Leg Raises
Russian Twists
Hollow Hold
Mountain Climbers

🩺 REHAB EXERCISES (examples)

Focus: injury prevention, joint stability, corrective work

Bird Dog
Glute Bridge
Pelvic Tilt
Wall Sit (light hold)
Shoulder Taps (slow & controlled)
Clamshells
Cat-Cow Stretch
Scapular Push-Ups
❤️ LIGHT CARDIO (examples)

Focus: low intensity, heart rate increase without fatigue

Marching in Place
Step Touch
Low-Impact Jumping Jacks
Walking Lunges (slow pace)
High Knees (slow/moderate)
Shadow Boxing
Stair Walking
Cycling (easy pace)

🧘 STRETCHING (examples)

Focus: flexibility, recovery, mobility

Hamstring Stretch
Quad Stretch
Hip Flexor Stretch
Child’s Pose
Cobra Stretch
Torso Twist Stretch
Shoulder Stretch
Calf Stretch