Tuesday, July 7

Before bed

NS downregulation for sleep (5–7 min)

▶Daily — Before Bed
Daily — MorningDaily — Evening3×/Week — Strength / Stability
0 sessions logged·Pain 1.0·Tightness 3.0·Sleep 9.0

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▶Schedule, progression rules & stop signs

Weekly schedule

DayMorningEveningStrength
MonFull circuitFull mobilityYes
TueFull circuitFull mobility—
WedFull circuitFull mobilityYes
ThuFull circuitFull mobility—
FriFull circuitFull mobilityYes
SatFull circuitFull mobility—
SunBox breathing + jaw onlyLight / rest—

Progression rules

  • Week 1–2: Morning activation + evening mobility only. No strength block.
  • Week 3: Add strength block only if left glute is reliably felt in donkey kick and clamshell.
  • Add load (bands/weights) only when bodyweight reps feel controlled and the correct muscle is working.
  • Increase side plank by 5 sec per week.
  • Never progress an exercise that's still recruiting the wrong muscle.

⚠ Stop signs

  • Radiating pain, burning, or numbness down the left leg during any exercise → stop immediately
  • Sharp pain (vs. dull stretch) in lower back → stop and rest
  • Nerve symptoms during figure-4 or pigeon → skip those exercises that day

Habit — Every Sit-to-Stand

Before rising from any chair: breathe into belly → brace core outward (like bracing for a punch) → hold brace, then stand. Takes ~3 sec. Do every single time until automatic.