Today
Your daily schedule and completion progress for the GMTM 6X6 challenge.
"Set a guard, O LORD, over my mouth; Keep watch over the door of my lips."
— Psalm 141:3
Focus on muscle hypertrophy and progressive weight loading.
Warm-up (5 min)
Main workout
Recovery & mobility (~5 min)
Cool down after your main set. Move slowly and breathe through each stretch.
1. Cross-body Shoulder Stretch
Rear Deltoid & Rotator Cuff
Pull arm across chest; keep shoulder dropped away from ear.
Hold / reps: 30–45s per side
Resets shoulder joint after pushups/rows.
Watch clip
2. Kneeling Hip Flexor Stretch
Psoas / Front Hip
Tuck tailbone under (pelvic tilt) and squeeze trailing glute.
Hold / reps: 60s per side
Essential to fix 'tight hips' from running.
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3. World's Greatest Stretch
Hips, T-Spine, Groin
Deep lunge, rotate inside hand to sky, follow with eyes.
Hold / reps: 5 reps per side
Total body realignment; move slowly.
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4. Thread the Needle Stretch
Posterior Shoulder & Mid-Back
On all fours, slide one arm under the other until shoulder touches floor.
Hold / reps: 45s per side
Releases upper back tension from planking.
Watch clip
5. Child's Pose & Cat-Cow
Lower Back & Spinal Fluid
Transition from resting on heels to spinal arching/rounding.
Hold / reps: 2 mins total
Decompresses the spine; calms the heart rate.
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6. Supine Floor Slides
Chest & Shoulder Mobility
Lie on back, slide arms in 'W' shape overhead without arching back.
Hold / reps: 10–12 reps
Corrects 'hunch' and protects rotator cuffs.
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7. Couch Stretch
Quads & Knee Joint
Kneel with back foot propped against wall/couch; stay upright.
Hold / reps: 60s per side
Top exercise for preventing knee pain/stiffness.
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8. Calf & Achilles (Wall Stretch)
Lower Leg & Heel
Push against wall with one leg back; keep heel on ground.
Hold / reps: 45s per side
Prevents Achilles issues after long runs.
Watch clip