momentum

Reference sheet for science-backed protocols and data on sleep, stress management, nutrition and exercise

Program rehab

10 reps each exercise

Set 1

  • Head left right
  • Head side to side
  • Head front half circle
  • Head back half circle
  • Arm CARs
  • Hip circles
  • Knee circles
  • Knee hold with hands w/ ankle CARs

Set 2

  • Wall windmill
  • World's greatest stretch
  • Cat cow
  • Bird dog
  • Dead bug
  • Hip CARs
  • Glute bridge
  • Alternating superman

Set 3

  • Good morning
  • Back lunges
  • Elevated pushups
  • TRX mid pull
  • Leg crunches
  • Side plank

Set 4

  • Standing quad stretch
  • Doorway pecs stretch
  • Cobra stretch w/ knee elevation
  • Child pose with rotation

Stress

Stress management techniques activate the parasympathetic nervous system, reducing cortisol and promoting relaxation.