6 Weeks

[CODawn]

Tuesday 04.07.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Total outside walking = 4 miles

 

[CODawn]

Wednesday 04.08.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Total outside walking = 5 miles

 

[CODawn]

Thursday 04.09.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Total outside walking = 4 miles

 

[CODawn]

Friday 04.10.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Total outside walking = 2 miles

Notes: I finally got caught up on my log. It’s a lot of the same crap. The good news is that my mom’s dizziness and tailbone are getting better. She’s having some other issues though. My dad is, unfortunately in a world of hurt. Work has been crazy and overwhelming. I had another bad flare with the SI joint but a couple weeks ago, I wasn’t doing the exercises. This past week, I put myself on an Aleve regimen and did all of the exercises except for Friday. It’s been better. Hopefully I’m healing.

 

[CODawn]

Saturday 04.11.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Yin and Yang: This felt ok. I just had to be careful with the twisting motion.
7. Total outside walking = 4 miles.

Notes: it’s nice to have a break from work. I’m trying to rig my living room chair (I think I need a new one) because it’s not doing my SI joint any favors. We split the walk into 2.5/1.5. We were going to do 4 miles in a row but we got too warm. Saturday foods were excellent and my parents were feeling better than yesterday.

 

[CODawn]

Sunday 04.12.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Expanding Awareness.

Notes: PJ Day

 

[AgileGrrl]

Friday 04.10.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Total outside walking = 2 miles

Notes: I finally got caught up on my log. It’s a lot of the same crap. The good news is that my mom’s dizziness and tailbone are getting better. She’s having some other issues though. My dad is, unfortunately in a world of hurt. Work has been crazy and overwhelming. I had another bad flare with the SI joint but a couple weeks ago, I wasn’t doing the exercises. This past week, I put myself on an Aleve regimen and did all of the exercises except for Friday. It’s been better. Hopefully I’m healing.

Great news about your mom getting better, but sorry your dad is feeling the pains badly.

 

[CODawn]

Thank you @AgileGrrl

 

[CODawn]

Monday 04.13.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Total outside walking = 4 miles.

Notes: I worked late.

 

[CODawn]

Tuesday 04.14.2026
2 mile walk outside.

 

[CODawn]

Wednesday 04.15.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Set
3. Total outside walking = 3 miles.

 

[CODawn]

Thursday 04.16.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Set
3. Total outside walking = 4 miles.

 

[CODawn]

Friday 04.17.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 1 mile walk outside.

Notes: We had one day of winter with snow and cold.

A rough week. My parents are doing mostly ok. Work is very stressful. The SI Joint hasn’t been good but I haven’t been consistent with my exercises. So, I came up with a new plan. You know much I love plans. Anyway. 1. Take Aleve for a month. On Thursday, I sent my doctor a message to make sure it was safe to take Aleve for month. Today (Friday), I received a reply back from his nurse saying that I needed to talk to a triage nurse. I spent 20 minutes on the phone with the triage nurse answering the same questions over and over (at least she was pleasant) only for her to tell me she would send a message to my doctor because she couldn’t authorize the use of Aleve for a month. I never heard back. 2. Do my 5 exercises every day. I think they do help but I am not consistent. 3. Sit with my legs down or stretched out. I’ve been sitting cross-legged since I learned how to it in Kindergarten a million years ago. I do this in my work chair and my living room chair (which I need to replace). I don’t feel pain when I sit but when I get up and walk around…It’s basically not good for my SI Joint. 3. Get up and walk around more (which is also good for blood sugar). I’m also plan on getting back to Darebee and HR workouts…modifying exercises to be low impact and SI Joint friendly. If things still suck in a month, I will the have to go to the doctor, probably get some “imaging” done along with a referral to a physical therapist.

 

[CODawn]

Saturday 04.18.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Breath and Motion: This was comfortable but of course I am sensitive to any twinges. Today we did a new "move" called "Monk chopping wood". I need to practice. Keep the axe away from me!
7. Foundation Light Day 1: Cardio: Level 3, no rest. I was very mindful about my movements, especially side leg raises. I am glad the reps were low.

Notes: SCP, R1D1: I made an executive decision to make the a full PJ Weekend to decompress from the week and enjoy the first weekend of the Stanley Cup Playoffs. The hockey was interesting, the food was yummy and I did a mostly good job of not sitting cross-legged.

 

[CODawn]

Sunday 04.19.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: Tai Chi for Walkers - Improve Posture, Gait & Endurance - 20 min Flow: I really struggled with the balance moves in this.
7. Foundation Light Day 2: Strength: Level 3, no rest. I was very careful with the squats.

Notes: SCPR1D2: A fun hockey day. I think I have flip my seat cushion over but I am afraid to see what’s under there!

 

[CODawn]

Monday 04.20.2026
1. 1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Foundation Light Day 3: Cardio: Level 3, no rest. This felt fine but I accidentally did a couple of reverse lunges, which I shouldn't be doing now.
7. HR: Kickstart Day 1: 40 min Upper Body Blast: I love this workout! I had fewer issues this time than when I did it on 3/30. I am taking Aleve now though.
8. Total outside walking = 4 miles.

Notes: SCPR1D3: An interesting hockey night with one double OT game. I am so glad to get back to a HR workout. I’ve also been better with my sitting, too. I flipped the cushion (ugh) but I really need a new chair.

 

[CODawn]

Monday 04.22.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Foundation Light Day 4: Tendons: Level 3, no rest. This didn’t feel great but tendon work never does.
7. Total outside walking = 4 miles. Very warm.

Notes: SCPR1D5: A crazy, bizarre hockey night. I felt tired and irritable all day.

 

[CODawn]

Wednesday 04.22.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Foundation Light Day 5: Cardio: Level 3, no rest. I was very careful with march twists.
7. HR: Kickstart Day 2: 30 min Lower Body Bootcamp: Light weights (or none in some cases, small movements and modifications...it felt a little uncomfortable in the beginning but better as I went on.
8. Total outside walking = 4 miles. The last 2 miles were brutal.

Notes: SCPR1D6: “Two outa 3 ain’t bad…” for hockey. And more double OT. I never heard back from the doctor or nurse or whomever was supposed to contact me. It doesn’t matter because I am doing my plan anyway. Too soon to say if it’s going to work.

 

[CODawn]

Thursday 04.23.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Total outside walking = 4 miles.

Notes: SCPR1D7: The Avs won and I was so tired today, I dozed off after work.

 

[CODawn]

Friday 04.24.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Total outside walking = 4 miles.

Notes: SCPR1D8: The hockey turned out great, which was nice because the rest of the day was rough.

 

[CODawn]

Saturday 04.25.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Total outside walking = 4 miles.
7. Begin with Breath Tai Chi: 20-Minute Morning Tai Chi Flow | Daily Stretch & Strength Routine: I felt a little pain today but that could be my lower back too.
8. Foundation Light Day 6: Abs: Level 3, no rest. This did not feel great.

Notes: SCPR1D9: The hockey was not good. Only 1/3. I decided to do another PJ weekend.

 

[CODawn]

Sunday 04.26.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: 20-Minute Morning Ritual Tai Chi: Improve Your Mind and Body with Flow: This felt ok.

Notes: SCPR1D10: The Avs swept and moved onto to Round 2 (starting next week). Lunch was good and I was tired.

 

[CODawn]

Monday 04.27.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 sAnconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. KP: 5 MIN CHALLENGE (DAY 1): Quick and easy warm-up
7. HR: Kickstart Day 3: 25 min No Repeats Cardio & Abs: I was going to do the warm-up with this too. I started it and it skipped ahead to the workout. I had to do a lot of modifications and I hope I don't regret the twisty stuff.
8. Total outside walking = 4miles.

Notes: SCPR1D11: A yucky hockey night and a very frustrating day at work. At least I did a HR workout.

 

[CODawn]

Tuesday 04.28.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Total outside walking = 4 miles.

Notes: SCPR1D12: No teams were eliminated.

 

[CODawn]

Wednesday 04.29.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Foundation Light Day 7: Strength: Level 3, no rest. I finally got to do this.
7. RTTR: 10 MIN DANCE CARDIO WORKOUT • Keoni Tamayo Workout #255: This was supposed to be a warm-up for my HR workout but casting wouldn't work so I only got to do this.
8. Total outside walking = 4 miles
Notes: SCPR1D13: One team was eliminated. I was very frustrated that I couldn’t do my workout due to technical difficulties.

 

[CODawn]

Thursday 04.29.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Foundation Light Day 7: Strength: Level 3, no rest. I finally got to do this.
7. Total outside walking = 4 miles.

Notes: SCPR1: Two teams were eliminated. We picked up our glasses and my contacts after work. I don’t know if my glasses are going to work.

 

[CODawn]

Friday 05.01.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Total outside walking = 4 miles.

Notes: SCPR1: Not the best hockey night but a nice day outside. I was over-tired today.

 

[CODawn]

Saturday 05.01.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: 15-Minute Minute Tai Chi Flow - Strength in Softness: This was nice although my back is "tender" today.
7. 4 mile walk outside: I was nice outside but I felt really warm.

Notes: SCP: Round 2 started tonight even though there’s a Round 1 Game 7 tomorrow. My back had some not-so-nice moments today but the Saturday foods were awesome.

 

[CODawn]

Sunday 05.03.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: Tai Chi for Back Pain - Support & Strengthen Your Spine - 20 Min Flow: This felt ok today.

Notes: SCP: End of Round 1 and another Round 2 game. Crazy games but the Avs won. PJD but I was very tired. And my glasses aren’t going to work. I could see the TV perfectly but trying to read the paper gave me a headache.

 

[CODawn]

Monday 05.04.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Foundation Light Day 8: Tendons: Level 3, no rest. I finally did this one. The leg holds were terrible and didn't feel great.
7. RTTR: 10 MIN DANCE CARDIO WORKOUT • Keoni Tamayo Workout #255: Nice warm-up but I was more coordinated last week.
8. HR: Kickstart Day 4: 20 min Total Body Mobility: This was a pleasant workout with a lot twisting. It didn't hurt during the workout. I hope it doesn't hurt later.
8. Total outside walking = 4 miles.

Notes: SCP. Not a good hockey night but other than that, Monday was uneventful. I was actually in a good mood.

 

[CODawn]

Tuesday 05.05.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Foundation Light Day 9: Cardio: Level 3, no rest
7. 25 minutes of march steps (5 minute increments)
8. 15 minutes clench/unclench.

Notes: SCP. Hockey was the only good part of today.

 

[CODawn]

Wednesday 05.06.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 15 minutes of march steps (5 minute increments)
7. HR: Kickstart Day 5: 30 min Full Body MetCon: Great workout with a few modifications. But, I got to do Skull Crusher Bridges.
8. Total outside walking = 3 miles.

Notes: SCP. Today was a better day

 

[CODawn]

Thursday 05.07.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps.
7. Total outside walking = 2 miles.

Notes: SCP. I had a crappy day at work. After work my mom called from the ER where she took my dad because he fell in the driveway. He cut his head above the eye and banged up his knee. His tests came back negative but he needed 12 stitches.

 

[CODawn]

Friday 05.08.2026
1. 1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps.
7. Foundation Light Day 10: Strength. Level 3, no rest.
8. HR: Kickstart Day 6: 35 min Strength & Sprint: That was tough (but good). I did use come modifications. I also had some technical difficulties. Round 2 of Kickstart complete.
9. Total outside walking = 4 miles.

Notes: SCP. The hockey sucked but today was better overall.

 

[CODawn]

Saturday 05.09.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Inner Peace: This was fine.
7. 4 mile walk outside: I got too hot.

Notes: SCP. Another crappy hockey night but an ok Saturday.

 

[CODawn]

Sunday 05.10.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: Tai Chi for Hiking and Active Living - Strengthen Your Steps - 20 Minute Flow : I liked this one although my back didn't feel great.

Notes: SCP. Hockey was 50/50 but we had pizza for lunch.

 

[CODawn]

Monday 05.11.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps.
7. HR: 30 MIN Full Body METCON // HR12WEEK EXPRESS Day 1: This was TOUGH. Modifications required.
8. Total outside walking = 4 miles. Very warm today.

Notes: ½ Day for dentist appointments but a great hockey night.

 

[CODawn]

Tuesday 05.12.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps.
7. Foundation Light Day 11: Cardio. Level 3, no rest
8. Total outside walking = 4 miles. Very warm today.

Notes: An emotional day and 50% on the hockey.

 

[CODawn]

Wednesday 05.13.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps.
7. HR: 30 MIN Leg Strength & Power Workout // HR12WEEK EXPRESS Day 2: Good workout. I used modifications.
8. Total outside walking = 4 miles.

Notes: A busy day at work but an excellent hockey night. The Avs are moving on to the next round.

 

[CODawn]

Thursday 05.14.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps.
7. Foundation Light Day 12: Tendons: Level 3, no rest. I held on for the leg stuff.
8. Total outside walking = 5 miles.

Notes: Another very warm day for walking and a craptastic hockey night.

 

[CODawn]

Friday 05.15.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Total outside walking = 4 miles.

Notes: This day couldn’t end soon enough. No hockey tonight.

 

[CODawn]

Saturday 05.16.2026
1 Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Calm and Focused: No balancing in this one today.
7. 4 mile walk outside: This was a rough one.

Notes: I felt overheated on the walk today and my back hurt. At least the hockey was fun.

 

[CODawn]

Sunday 05.17.2026
11. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: 20-Min Tai Chi for Longevity & Healthy Aging

Notes: No hockey tonight.

 

[CODawn]

Monday 05.18.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. HR: 30 MIN Upper Body Sculpt// HR12WEEK EXPRESS: Day 3: Good workout. Minor modifications.

Notes: A bad ending to a good game.

 

[CODawn]

Tuesday 05.19.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps
7. Total outside walking = 4 miles.

Notes: No hockey.

 

[CODawn]

Wednesday 05.20.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps
7. HR: Lean Day 01: 30 min MetCon: This was really tough.
8. Total outside walking = 4 miles.

 

[CODawn]

Thursday 05.21.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps
7. Total outside walking = 4 miles.

 

[CODawn]

Friday 05.22.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. 5 minutes of march steps
5. Total outside walking = 2 miles.

 

[CODawn]

Saturday 05.23.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Letting Go
7. 4 mile walk outside: Slow and warm.

 

[CODawn]

Sunday 05.24.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: Tai Chi Walking ‐ 20 min Flow for Back, Hips and Core: This seemed like advanced Tai Chi, if there is such a thing.