Ban's Day 4: Recovery & Core Stability

You’ve earned a breather — today is focused on resetting your joints, activating your core, and restoring range of motion.

• 🤸‍♂️ Full-Body Dynamic Warm-Up: 2 rounds of shoulder circles, hip openers, cat-cow, deep lunges.
• 🤼‍♂️ Plank Variations: Front, side, and extended plank holds — 3 sets of 30–60 sec each.
• ❄ Slow Bicycle Crunches: 3 sets of 15 reps per side — control every rep.
• 🔄 Bird-Dogs & Dead Bugs: 3 rounds of 10 per side — focus on anti-rotation and balance.
• 💊 Foam Rolling + Stretch: 10–15 min full body.

This isn’t rest — it’s preparation for domination.