Morning mobility
Keep your usual routine. This plan does not replace it.
Sun, Dec 13
Day 7 · Rest · usually Sunday
Rest
Rest, or light mobility and walking. Six training days only works if this one stays easy.
Existing abs session
If you already end a short abs session in a plank, keep that. Do not add bird dogs or dead bugs.
Easy walk
Optional. Skip it if you want a full rest day.
Easy skipping rope
Optional 5–10 minutes, easy pace. Not a test.