Active Recovery
Mobility & Blood Flow•25 Mins~150 kcal
Recovery Rowing
1 Sets × 20 mins @ Damper 1-3
ℹ️ Rate 18-20. Conversational pace. Flush the legs.
🌙 Evening Routine
Kegel Exercises
3 Sets × 10 reps
ℹ️ Squeeze (Lift) 5s, then Reverse (Gently Push/Drop) 5s. Full range of motion.
🧘 Cool Down & Stretches
Cat-Cow10 reps
Pigeon Pose60s per side
Doorway Chest Stretch60s per side
Child's Pose60s hold