Coach Rob

PHASE 1: PAIN RELIEF & MOBILITY (Weeks 1–2)

GOAL: Reduce stiffness, restore gentle mobility, activate core without pain.

Daily Routine (5–6 days/week):

CAT-COW MOBILITY – 2×10

CHILD'S ’s POSE SIDE-TO-SIDE ROCKS – 2×20s

DOUBLE KNEE-TO-CHEST STRETCH – 2×20s

LYING BODY TWIST STRETCH – 2×20s per side

DEAD BUG (basic, no weight) – 2×8 per side

GLUTE BRIDGE (hold 3s) – 2×10

💡 Walking 15–20 min daily is encouraged.