🏋️‍♂️ Vicky's Weekly Workout 🏋️‍♀️

Monday - Calisthenics & Functional Development

Warm-Up (5-7 minutes): Light dynamic movements, joint mobility drills

Upper Body Push Movements

Modified Push-Ups

3 sets × 8-10 reps
On knees or against bench

Incline Push-Ups

3 sets × 8-10 reps
Focus on controlled movement

Pike Push-Ups (modified)

3 sets x 5-8 reps
Engage Core, Neutral Spine

Tricep Dips

3 sets x 8-10 reps
Maintain proper form by keeping your elbows close to your body and your back straight.

Core & Stability

Front Plank

3 sets × 30-40 seconds
Engage core, neutral spine

Dead Bug

3 sets × 8 reps per side
Engage core, neutral spine

Mountain Climbers

3 sets × 20 reps
Engage core, neutral spine

Hollow Body Hold

2 sets × 20-30 seconds
Engage core

Lower Body & Glutes

Glute Bridges

3 sets × 12 reps
Squeeze glutes at the top

Bodyweight Squats

3 sets × 10 reps
Modified depth, proper form

Reverse Lunges

3 sets × 8 reps per leg
Modified depth, proper form

Single-Leg Glute Bridges

2 sets × 8 reps per leg
Modified depth, proper form

Functional Movement Patterns

Bear Crawl Hold

3 sets x 20 seconds
engage core, maintain proper form, breathe deeply

Inchworms

2 sets x 5 reps
engage core, maintain proper form, breathe deeply

Wood Chops

2 sets x 6 reps per side
engage core, maintain proper form, breathe deeply

Turkish Get-Up

2 sets x 2 reps per side
engage core, maintain proper form, breathe deeply

Cool Down (5 minutes): Static stretches for chest, shoulders, quads, hamstrings, calves, glutes
Deep breathing and gentle stretching for knee and shoulder areas

Tuesday - Foot Mobility & Arch Recovery

Warm-Up (5 minutes): Ankle circles both feet, knee bends, hip rotations,
gentle calf stretches against wall, toe wiggles and spreads

Toe Mobility & Bunion Relief

Toe Spreads

3 sets x 15 reps
Spread toes wide, hold 5 seconds

Big Toe Extensions

3 sets x 12 reps per foot
lift big toe while keeping others down

Toe Curls with Towel

3 sets x 10 reps
scrunch towel with toes

Marble Pickups

2 sets x 10 marbles per foot

Arch Strengthening & Support

Short Foot Exercise

3 sets x 12 reps
contract arch without curling toes

Arch Doming

3 sets x 10 holds of 5 seconds each foot

Calf Raises on Toes

3 sets x 15 reps
emphasize arch engagement

Single-Leg Balance

2 sets x 30 seconds per foot

Heel-to-Toe Walking

2 sets x 20 steps forward and backward

Fascial Release & Stretching

Tennis Ball Foot Roll

3 minutes per foot
focus on arch and heel

Frozen Water Bottle Roll

2 minutes per foot
for inflammation

Calf Stretch (straight leg)

Hold 45 seconds each leg

Calf Stretch (bent knee)

Hold 45 seconds each leg

Plantar Fascia Stretch

Hold 30 seconds x 3 per foot

Functional Movement

Barefoot Walking on Different Textures

5 minutes
carpet, hardwood, grass if available

Ankle Alphabet

Write ABCs with each foot in the air

Heel Walks

2 sets x 20 steps
walk on heels only

Toe Walks

2 sets x 20 steps
walk on tiptoes

Strengthening Integration

Resistance Band Ankle Flexion

3 sets x 12 reps per foot

Resistance Band Ankle Eversion/Inversion

2 sets x 10 each direction per foot

Single-Leg Calf Raises

2 sets x 8 per leg
if comfortable

Cool Down (5 minutes): Gentle foot massage with hands or tennis ball
Achilles tendon stretches, seated foot and ankle rotations, toe pointing and flexing

Wednesday - Yoga & Mobility Focus

Warm-Up (5 minutes): Gentle joint rotations, dynamic stretching

Modified Sun Salutations

3-4 rounds
Adapt for shoulder comfort

Downward Dog Flow

3 rounds × 30 seconds
With Child's Pose transitions

Warrior I & II

Modified for knee protection
Slight bend in front leg

Seated Forward Fold

2 rounds × 30 seconds
With hip openers

Boat Pose (Modified)

Hold 20-30 seconds
Core activation focus

Cool Down (5 minutes): Static stretching for hamstrings, hip flexors, shoulders, back

Thursday - Pelvic Floor Recovery & Core Strengthening

Warm-Up (5-7 minutes): Pelvic tilts (lying down): 10 gentle movements, Hip circles (standing): 8 in each direction
Gentle spinal movements (cat-cow on hands and knees): 8 repetitions

Pelvic Floor Activation

Basic Pelvic Floor Contractions

3 sets x 10 holds
5 seconds each

Functional Pelvic Floor

3 sets x 8 reps
contract on exhale during movement

Elevator Exercise

3 sets
contract pelvic floor in stages, like an elevator

Quick Flicks

2 sets x 10 rapid pelvic floor contractions

Deep Core Integration

Transverse Abdominis Breathing

3 sets x 8 breaths
belly button to spine

Dead Bug with Pelvic Floor

3 sets x 6 per side

Modified Plank with Focus

3 sets x 20 seconds
emphasize pelvic floor engagement

Wall Sit with Pelvic Floor

3 sets x 30 seconds

Hip and Glute Strengthening

Clamshells

3 sets x 12 per side

Side-lying Hip Abduction

3 sets x 10 per side

Glute Bridges with Pelvic Floor

3 sets x 12 reps

Single-Leg Glute Bridges

2 sets x 8 per side

Monster Walks

2 sets x 10 steps each direction
with resistance band

Postural Support

Wall Angels

3 sets x 12 reps
back against wall, arm movements

Prone Y-T-W

2 sets x 8 each position

Bird Dog with Pelvic Floor Focus

3 sets x 8 per side

Modified Superman

3 sets x 8 holds
3 seconds each

Functional Integration

Squats with Pelvic Floor Engagement

3 sets x 10 reps

Standing Marches with Focus

3 sets x 8 per leg

Sit-to-Stand Practice

3 sets x 8 reps
emphasize pelvic floor on standing

Stretching & Mobility

Happy Baby Pose

Hold 1 minute

Pigeon Pose (supported)

Hold 1 minute each side

Butterfly Stretch

Hold 45 seconds

Hip Flexor Stretch (kneeling)

Hold 30 seconds each side

Piriformis Stretch

Hold 45 seconds each side

Relaxation & Release

Child's Pose

Hold 1 minute

Supine Pelvic Rocks

2 minutes gentle movement

Legs-Up-Wall Pose

Hold 3-5 minutes

Deep Diaphragmatic Breathing

5 minutes with pelvic floor awareness

Cool Down (5 minutes): Gentle pelvic tilts and circles, full-body relaxation in supine position
progressive muscle relaxation focusing on pelvic region, mindful breathing with pelvic floor connection

Friday - Strength & Functional Stability

Warm-Up (5-7 minutes): Dynamic warm-up, mobility work for shoulders and hips

Lower Body Strength