Phase 3 Complete! What now?!
Healthy levels of movement and exercise are required to maintain a happy body and back. Your goal now is to keep improving your body and building on your accomplishments.
🐥 If you feel great, no back pain at all, very confident in your body, enter MAINTENANCE MODE:
- Pick one morning routine, do it 3-5 times a week (MWF)
- Pick 2 mobility routines. Do one MW. The other TR.
- Strength workouts 1-2x/week depending on your time and motivation.
- Continuously try to progress by using more weight or doing an extra rep or two. You can also SLOW DOWN to make it HARDER.
- Seek out movement activities that require a variety of movements (dancing, gardening, climbing, surfing, tennis). And be sure to pay attention to how asymmetries form in those activities!
- Pay attention to specific stretches and exercises that help you counter the effects of daily life. Use them as necessary to keep your body feeling good in the long run!
🐣 If you feel decent, but see room for improvement:
- Go back to Phase 1 and repeat the full program! Continue using the 0 weeks. Those weeks of low intensity are valuable learning periods.
- If you really enjoyed having the Strength Workout component in your week, go back to Phase 2. After completing Phase 2, do Phase 3.
- In any phase, if you find that there are some specific mobility routines that are VERY challenging for you, focus on two of them and omit the others.
- For example, if you find Phase 1 Mobility 1 and Mobility 2 to be really challenging, you can just alternate those two workouts on your mobility days instead of doing ALL of the mobility workouts.
- Once you complete Phase 3 again, ask yourself: how am I feeling and follow the same decision process!