Week 1 • Day 3
Exam Energizer
Posture, Strength, Stress Relief
25 mins
Follow prescribed rests; focus on clean form over speed.
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Shoulder rolls REST0s TEMPOsmooth NOTESRelease neck and shoulder tension. | 1 | 15 | 0s | smooth | Release neck and shoulder tension. |
Hip circles REST0s TEMPOsmooth NOTESLoosen hips after long sitting. | 1 | 10 each side | 0s | smooth | Loosen hips after long sitting. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Chair squats REST30s TEMPOcontrolled NOTESUpright posture; slow reps. | 2 | 12 | 30s | controlled | Upright posture; slow reps. |
Wall plank REST30s TEMPOisometric NOTESLight core activation. | 2 | 20–30s | 30s | isometric | Light core activation. |
Standing back extensions REST30s TEMPOcontrolled NOTESCounter study posture. | 2 | 12 | 30s | controlled | Counter study posture. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Bhastrika REST0s TEMPOrhythmic NOTESRefresh body & mind. | 1 | 30 breaths | 0s | rhythmic | Refresh body & mind. |
Anulom Vilom REST0s TEMPOslow NOTESImprove focus and calm. | 1 | 3 min | 0s | slow | Improve focus and calm. |
Bhramari REST0s TEMPOslow NOTESMental relaxation. | 1 | 5 rounds | 0s | slow | Mental relaxation. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Neck & back stretch REST0s TEMPOslow NOTESRelease screen fatigue. | 1 | 5 min | 0s | slow | Release screen fatigue. |
