light Stretching & Light Activation done in bed

Week 3-4: Stretching & Light Activation In Bed: Glute Squeeze – Tighten glutes, hold for 3 sec, release (10 reps). Leg Raises – Lift one leg straight up, hold 5 sec (5 reps each leg). On the Floor or with a Chair: Seated Leg Extensions – Straighten one leg, hold 5 sec (10 reps each). Wall Push-ups – Stand facing a wall, push away gently (10 reps).