Daily Reset (10–15 min)
- Couch stretch – 2×45–60s/side
- Cat–Cow – 10–15 slow reps
- 90/90 hip rotations – 6–8/side
- Hamstring floss – 10 reps/side
Strength Focus (2–3×/week)
Hip Flexors
- Standing banded march – 2–3×8/side
- Split squat iso – 2×20–30s/side
Hamstrings
- Single-leg RDL – 2–3×6–8
- Bridge walkouts – 2×6–10
Glutes & Core
- Side-lying leg raises – 2×10–15
- Dead bug – 2×6–8/side
- Bird dog – 2×6/side
Evening Flexibility & Sleep
- Supine hamstring stretch – 60–90s
- Child’s pose breathing – 2–3 min
- Legs up wall – 2–5 min
- Long exhales / box breathing