Preview · Sunday · Tuesday, 8 Sept 2026 · 3:16 PM IST
Recover · mobility + easy engine
You still train. You just do not load a bar. Hips, T-spine, brace, a quiet 10 minutes of easy work. Monday’s squat is earned here.
How to handle weight
No added load unless a glute bridge feels empty — then a light dumbbell on the hips. Easy engine is conversational pace. If you cannot speak, you are not recovering.
Caution
This is not a hidden HIIT day. Do not ‘make up’ Saturday. If something is sharp (not sore), skip that drill and stop.
If you are wrecked: Do the floor circuit once, then a 20-minute walk around Akshayanagar. That still counts.
0/7 movements ticked this week
Floor reset
Slow. Breathe out on the working phase. Quality over range.
- Bird Dog
3 × 6 / side
Rest 0:20
LoadBodyweight. Pause one second at full reach.
CautionHips stay square. If they wag, shorten the reach.
- Dead Bug
3 × 6 / side
Rest 0:20
LoadBodyweight. Low back glued to the mat.
CautionIf the back peels off, only move the heels, not the arms.
- Glute Bridge
3 × 12
Rest 0:30
Clip + YouTube demo
LoadBodyweight. Optional light DB on the hips.
CautionRibs down — this is not a backbend. Pause at the top.
- Side Plank
3 × 25s / side
Rest 0:20
LoadBodyweight. Knees down if the hips sag.
CautionShoulder stacked over elbow. Stop if the neck cranes.
Brace + easy engine
Leave the studio able to walk home talking.
- Hollow Hold
3 × 20–30s
Rest 0:30
LoadBodyweight. Tuck if the full hollow breaks.
CautionLower back stays down. Shorten the lever before you shake.
- Jump Rope
3 × 60s easy
Rest 0:45
LoadSingles, quiet feet. Walk in place if you trip.
CautionThis is circulation, not a sweat test. Land softly.
- Wall Sit
2 × 30–40s
Rest 0:40
Clip + YouTube demo
LoadBodyweight. Thighs parallel if the knees allow.
CautionDo not rest hands on thighs. Breathe. Knees track.
If you cannot make the floor
Same floor circuit on a mat. Skip the studio. Walk the colony if you cannot face a class.
Tomorrow
Push · chest, shoulders, triceps
Monday is push on the Cult Gym Akshaynagar floor. Sleep and protein tonight.
Preview Monday