Easy Aerobic + Core
Low-intensity aerobic with trunk work and carries. It protects the hard Monday–Wednesday load and keeps you fresh for tomorrow; do not let it become a fourth hard day.
- min
- 45
- blocks
- 4
Conversation pace, nasal breathing, Zone 2, RPE 3–4. On the bike, smooth cadence with zero quad burn and no chasing watts. Accessories feel like posture and anti-rotation practice, 6/10 tension, stop well before any shaking. Finish warmer and looser than you started.
warmup
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 5 min | 5 min |
| Bird Dog | 10 reps | 12 reps | 14 reps |
| Thoracic Rotation | 30 s | 40 s | 50 s |
Move slowly to open hips and T-spine while waking the trunk. Breathe in 3–4 seconds, out 5–6, ribs down and pelvis neutral.
endurance
20 min steady
| Air Bike | 20 min | ||
|---|---|---|---|
Ride at RPE 3–4 with nasal breathing and full sentences the whole time. If legs start to burn or breath gets choppy, back off immediately and reset cadence.
accessory
3 sets, 30 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Suitcase Carry | 40 s @ Light; smooth, upright, nasal-breathing pace. | 50 s @ Light-moderate; smooth, upright, nasal-breathing pace. | 60 s @ Moderate; smooth, upright, nasal-breathing pace. |
| Plank | 20 s | 30 s | 40 s |
| Dead Bug | 8 reps | 10 reps | 12 reps |
On the carry, walk tall, shoulder packed, no side bend; switch hands before grip fades. Plank and dead bug are anti-rotation work—braced belly, long exhale, stop well before shaking.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 2 min | 2 min 30 s | 3 min |
Hold light stretches without forcing and let the exhale lengthen. Foam roll 3–5 slow passes per area to downshift the nervous system.
2026-09-10