The Recovery Project: 14-Day Mobility & Reset
WORKOUT SUMMARY
Main Goal
Stress Reduction
Workout Type
Stretching
Fitness Level
Beginner
Program Duration
14 Days
Days Per Week
5 Days/week
Time Per Workout
20-30 minutes
Equipment Required
Foam Roller, Mat
Target Gender
Other
Restore, realign, and recover with structured mobility flows.
A much-needed deload for joints and fascia — this plan includes foam rolling, dynamic stretches, and breathing drills for full body reset.
Day 1: Total Body Reset Flow
| Exercise | Sets | Reps |
| Foam Roller Hamstrings | 3 | 20-30 seconds |
| Foam Roller Calves | 3 | Hold 30 sec |
| Foam Roller Upper Back | 3 | 30 seconds |
| cat cow | 3 | 15-20 |
| Kneeling T Spine Rotation | 3 | 10 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Seated Toe Touches | 3 | 10-12 per leg |
| Standing Toe Touches | 3 | 15-20 sec |
| Happy Baby Pose | 3 | 30-60 seconds |
Day 2: Hips & Hamstrings Mobility
| Exercise | Sets | Reps |
| Foam Roller Glutes | 2 | 30 seconds each side |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Lying Upper Body Rotation | 3 | 10-12 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Supine Spinal Twist | 3 | 15-30 sec |
| Bird Dog | 3 | 12-15 |
| arm leg raise | 3 | 12-15 |
| Squat Hold Calf Raise | 3 | 12-15 |
Day 3: Thoracic & Spinal Reset
| Exercise | Sets | Reps |
| Foam Roller Upper Back | 3 | 30 seconds |
| Kneeling T Spine Rotation | 3 | 10 |
| cat cow | 3 | 15-20 |
| Superman exercise | 3 | 12-15 |
| Floor Hyperextension | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Abdominal bracing exercise | 3 | 12 |
Day 4: Core Recovery & Alignment
| Exercise | Sets | Reps |
| Foam Roller IT iliotibial Band Stretch | 3 | 20-30 seconds |
| Bird Dog | 3 | 12-15 |
| Superman exercise | 3 | 12-15 |
| arm leg raise | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
| cat cow | 3 | 15-20 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Abdominal bracing exercise | 3 | 12 |
Day 5: Full Flow + Breathwork
| Exercise | Sets | Reps |
| Foam Roller Lat Stretch | 3 | 30-60 sec |
| Foam Roller Chest Stretch | 1 | 10 |
| Foam Roller Quads | 3 | 20-30 seconds |
| Rolling Like a Ball crab | 3 | 10-15 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Seated Toe Touches | 3 | 10-12 per leg |
| Standing Toe Flexor Stretch | 3 | Hold 30 sec |
| Bow Yoga Pose | 3 | 20-30 sec |
| Dhanurasana Rocking Bow Pose | 3 | 20-30 sec |
| Prone Abdominal Hollowing | 3 | 15 |
