The next phase from a personal trainer. It builds on the stable base
from Plan 1 with more hip and upper-back mobility, balance challenges
and smarter core work. Every exercise is explained with stick figures,
and the plan doubles as a gym app on your phone.
📅 October 2026⏱ 10 min read🩺 Health
What This Plan Is Trying to Accomplish
Plan 2 keeps the foundation from
Plan 1 and shifts the focus toward
mobility and control. Much more time goes into hip rotation (CARs, 90/90s,
hip airplanes) and upper-back extension (the Pilates arc and foam roller).
When the hips and mid back move well, the lower spine no longer has to
make up the movement they lack.
The strength work adds challenge without adding heavy load. Balance tools
(wobble cushion, BOSU, single-leg work) train the deep stabilizers to
react rather than just hold still. New drills like the Copenhagen plank
and the split squat with pallof press work the inner thighs and resist
rotation from awkward positions. BOSU back extensions build endurance in
the back muscles themselves.
The three days mirror Plan 1. Day 1 is full body,
Day 2 is a hip-mobility-heavy lower body day and
Day 3 is upper body with extra shoulder-blade and
rotator cuff work.
📖 How to Read the Plan
Tempo is four digits: seconds lowering, pause at the
bottom, seconds lifting, pause at the top. So 2110 means two seconds
down, one-second pause, one second up, no pause. 1A / 1B / 1C marks a superset. Do one set of each in
order, then rest and repeat until all sets are done. 8+8+8 on calf raises means eight reps each with toes
in, toes forward and toes out. MAX means hold as long
as you can with good form.
⚠️ Listen to Your Back
This plan was written for me by my trainer, so follow the cues you
were given in person over anything written here. Stop any exercise
that causes sharp pain, or pain, numbness or tingling that travels into
a leg, and check with your trainer or physiotherapist before
continuing.
📱 Gym Mode
On a phone this page opens as a gym app. It shows one exercise at a
time with its stick figure, sets, reps, tempo, rest and weight, and it
tracks your sets. It also runs the rest and hold timers, beeping when
they finish, and keeps the screen awake. Swipe or use the arrows to
move between exercises. Add the page to your home screen for one-tap
access.