Workout Tracker
Phase II — The Four-Day Rite · Circuits · 3 rounds · ~10–15 min · Mon Push · Wed Pull · Fri Lower · Sun Yoga
Reminders
- Move as one flowing circuit — drift between movements, scarcely resting (3 rounds, ~30–45s). The quickened pulse is the spell — that's what finally stirs the stubborn HDL from its slumber.
- The walk is the daily pilgrimage — 1 lap on rite days, 2 on rest. Rain or shine, spell or no spell, it holds.
- Mind the ankle — no leaping, no pounding. The Lower rite's balance holds + lateral steps are its slow mending; let the ankle mend.
Yoga / Mobility — the restorative rite (20–30 min)
Follow-along flow
yoga or video mobility · hips · ankles · spine · low-pressure, skip freely · 20–30 min
Walk — Daily Through-Line
Walk — the daily pilgrimage
2 laps · consistency over distance
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