Active Recovery
Mobility & Blood Flowâĸ25 Mins~150 kcal
Recovery Rowing
1 Sets à 20 mins@ Damper 1-3
âšī¸ Rate 18-20. Conversational pace. Flush the legs.
đ Evening Routine
Kegel Exercises
3 Sets à 10 reps
âšī¸ Squeeze (Lift) 5s, then Reverse (Gently Push/Drop) 5s. Full range of motion.
đ§ Cool Down & Stretches
Cat-Cow10 reps
Pigeon Pose60s per side
Doorway Chest Stretch60s per side
Child's Pose60s hold