Friday – Pilates & Recovery

Morning

1. Floor Mobility

Do your usual 5–10 minute floor routine after getting up.

2. Pilates Class

• Pilates session – 8:00 am (≈50 minutes)
• Emphasis on alignment, core, hips, shoulders and breathing.

Afternoon

• Rest, walking or light movement only
• Optional: 10–15 minutes very light mobility (PVC drills, gentle stretching)
• No strength work, no heavy lifting

Recovery and movement quality day to support Saturday rehab and Sunday lifting.