Weeks 1 and 2: Thursday
Foam rolling, as well as five minutes of dynamic stretching, such as:
- Treadmill interval: Walk on a high incline for two minutes, sprint without incline for three minutes completing one five-minute round. Do four sets for a 20-minute cardio session.
- StairMaster: 20 minutes.
- Stretch: five to 10 minutes.
Three to five minutes of static stretching and breathing exercises.