Weekends are for active recovery, stretching, and lighter movement. Focus on mobility, yoga, long walks, or recreational activities. Keep your body moving without intense strain.
Light movement and stretching for recovery.
Light Walking
15 minutes
Full Body Stretch
10 minutes
Yoga Sun Salutations
5 rounds
Focus on flexibility and active recovery.
Brisk Walking or Light Jog
20 minutes
Dynamic Stretching
10 minutes
Week 5-6: Longer active recovery.
30-Minute Brisk Walk or Jog
30 minutes
Hip Flexor & Hamstring Stretch
3 min each
Foam Roll (or self-massage)
10 minutes
Week 7-8: Active recovery at higher intensity.
45-Minute Hike, Run, or Bike
45 minutes
Full Body Yoga Flow
15 minutes
Week 9-10: Build aerobic base.
60-Minute Low-Intensity Cardio (walk/jog/bike)
60 minutes
Deep Stretch
15 minutes
Weeks 11-13: Elite recovery protocol.
90-Minute Active Recovery (nature walk/yoga/swim)
90 minutes
Meditation + Breathing
20 minutes