Always after, never before. Static stretching before exercise reduces power output. After a warm session is when it works.
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Hip flexors
60 sec each side
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1
Get into a kneeling lungeKneel on one knee. The other foot is flat on the floor in front of you, knee bent to 90°.
2
Front knee over ankleMake sure the front knee is directly above the ankle — not shooting forward past the toes.
3
Sink hips forward and downGently push your hips forward toward the front foot while keeping your torso upright. You should feel a deep stretch at the front of the back thigh/hip.
4
Hold, don't bounceHold 60 seconds. Breathe steadily. Let the weight of your body deepen the stretch — don't force it. Switch sides.
Priority stretch throughout the programme. Elliptical and running both shorten the hip flexors significantly — tight hip flexors pull the pelvis forward and compress the lower back.
🦿
Hamstrings
3 variations · 60 sec each — priority for restricted knee flexion
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1
Standing forward fold — 60 secFeet hip-width, soft bend in the knees (not locked — protects the lower back). Hinge forward from the hip crease, not the upper back. Let the weight of head and arms pull the stretch deeper. Don't force the hands down, don't bounce.
2
Seated hamstring stretch — 60 secSit on the floor, legs straight out in front. Reach toward the feet, hinging from the hips — keep the upper back long, don't round. Covers the full length of the muscle better than the standing fold. To bias the medial (inner) hamstrings — semitendinosus and semimembranosus — point the toes slightly outward and reach toward the inside of the foot.
3
Supine hamstring stretch — 60 sec each legLie on your back. Loop a towel or belt around one foot. Keep the leg as straight as you can and gently draw it toward you using the towel — not the leg muscles. Takes balance and gravity out of it so you can isolate the hamstring. The most effective of the three for restricted range — prioritise this one.
Priority stretch — the medial hamstrings (semitendinosus and semimembranosus) are restricting knee flexion. Hyperlordosis and prolonged sitting both shorten the hamstrings chronically. The medial hamstrings connect into the back of the knee and influence the calf, so this restriction likely feeds the lateral calf tightness too. Do all three after every session; the supine version is the one to prioritise given current range. Improvement should show within 3–4 weeks of consistent work. Essential from W7 when running starts.
🍑
Glutes / piriformis
60 sec each side
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1
Lie flat on your backBoth knees bent, feet flat on the floor.
2
Cross one ankle over the opposite kneeLeft ankle rests on top of the right knee — forming a figure-4 shape. Flex the foot of the crossed leg (toes pointing toward your shin) to protect the knee joint.
3
Draw both legs toward your chestEither thread your hands behind the uncrossed thigh and pull toward your chest, or reach through the gap and pull the shin. You'll feel the stretch deep in the glute of the crossed leg.
4
Hold 60 seconds, switch sidesKeep your head and shoulders on the floor. Breathe into the stretch.
Tight glutes from elliptical and run sessions pull the pelvis out of alignment and affect running form. The piriformis also runs close to the sciatic nerve — keeping it loose prevents that deep hip ache that builds over a training block.
🦶
Calves and achilles
45 sec each position, each leg
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1
Position 1 — straight leg (gastrocnemius)Stand facing a wall, hands on the wall at shoulder height. Step one foot back about a metre. Keep the back leg straight and the back heel flat on the floor. Lean into the wall until you feel the pull in the middle of the calf. Hold 45 seconds.
2
Position 2 — bent knee (soleus and achilles)Same stance, but now bend the back knee slightly while keeping the heel on the floor. The stretch moves lower — into the lower calf and into the achilles tendon above the heel. Hold 45 seconds.
3
Switch legs and repeat both positionsBoth positions, both legs, every session — especially from W7 when running starts.
The achilles tendon is the most common running injury site at this age — it adapts more slowly than muscle and responds badly to sudden load increases. The skip rope from W1 has been loading it progressively, which is preparation. But this stretch is your insurance policy from W7 onwards.
🌀
Thoracic spine
45 sec each side
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1
Start on all foursHands under shoulders, knees under hips. Keep a neutral spine — not arched or rounded.
2
Thread one arm underneathTake your right hand off the floor and slide it along the floor under your body to the left, palm facing up. Let your right shoulder and the right side of your head lower toward the floor.
3
Let the thoracic spine rotateThe rotation comes from the mid-back (thoracic spine) — not from twisting the lower back. The left hand stays planted for support. You should feel a rotational stretch through the upper and mid back.
4
Hold 45 seconds, switch sidesBreathe steadily. On each exhale, allow a little more rotation. Return to all fours and repeat on the other side.
Rowing and pull-ups both create forward pull through the scapulae and upper back. The thoracic spine stiffens quickly without rotation work. A stiff thoracic spine also limits arm swing when running, which shows up as inefficient form.
🫁
Chest and shoulders
45 sec
+
1
Stand tall, feet hip-widthRelax the shoulders down away from the ears before you start.
2
Clasp hands behind your backInterlace the fingers, palms facing inward. Straighten the arms if possible.
3
Open the chest upwardGently draw the clasped hands down and back while lifting the sternum (breastbone) toward the ceiling. Squeeze the shoulder blades together. You should feel the stretch across the chest and the fronts of the shoulders.
4
Hold 45 secondsKeep the neck long — don't drop the head back sharply. Breathe into the chest. Let the shoulders open further on each exhale.
Pull-ups and rowing both pull the scapulae into retraction and the shoulders into internal rotation. Without this counter-stretch, the chest and anterior shoulder get progressively tighter over the programme, which affects posture and running arm carriage.
Machine Settings
🚣
Rowing — damper
Start at damper 2–3. If HR above 114 at 24 spm, drop to 2. Damper stays here all programme — intensity comes from effort, not drag.
🚣
Rowing — stroke rate
Target 22–26 spm. Sequence: legs push → back opens → arms draw. Smooth not powerful. If you can't hold a short sentence, slow down.
🔄
Elliptical — resistance
W1–2: level 3–4. W3–4: 4–5. W5–8: 5–6. W9–12: 6–7. The watch governs — not the number on the machine.
Hold both handles in one hand, swing to side. Listen to the beat of the rope on the floor. 2 min per session, W1–2.
🦶
Drill 2 — bounce only
Tiny two-footed bounces, balls of feet. The jump is barely off the ground. Most people jump too high. 1 min per session, W1–2.
👂
The key cue
Jump when you HEAR the rope hit the floor behind you — not when you see it. By the time you see it, it's too late. Sound is the trigger.
📏
Rope length
Stand on the middle — handles should reach armpits. A rope too long is the main reason adults trip. PVC speed rope, adjustable.
Non-Negotiables
💪
Strength first
Boxing and pull-ups before cardio every combined session. Post-cardio strength produces half the stimulus.
🚣
No pull-ups on row days
Session B loads scapular retractors. Stacking pull-ups is how shoulders get unhappy.
📉
Don't train through illness
Waking RHR 5+ bpm above recent average = rest day. A cold adds 5–10 bpm and training through it gains nothing.
🏃
Running: tendons lead
Lungs ready before tendons are. Any pain — not discomfort, actual pain — stop and walk. No heroics.
ADHD — Working With Your Brain
Exercise is one of the most evidence-backed non-medication interventions. A single aerobic session produces a 2–3 hour window of improved focus — essentially borrowing the effect of a stimulant. This programme is already doing this.
🧠
Exercise is your medication
Raises dopamine and norepinephrine — same targets as stimulants. Effect is real, 2–3 hours, cumulative. Consistency matters more than intensity.
⏰
Protect the window
Your sharpest hours follow your hardest physical ones. Schedule your hardest thinking work immediately after sessions — don't waste it on email.
🎯
Body doubling
Working alongside another person — even silently — dramatically improves ADHD focus. Use it deliberately, not as a last resort.
💤
Sleep — the multiplier
ADHD symptoms worsen significantly on poor sleep, mimicking unmedicated state. Same-time bedtime matters more than total hours.
📋
External systems
Working memory and time awareness are genuinely impaired. Externalise everything — Post-it on screen, timer before switching tasks, physical notebook.
🗣
Use pattern recognition
Intuitive grasp of how systems work is an ADHD trait. Roles rewarding early pattern recognition and translating complexity are your structural advantage.
On blood pressure: consistent aerobic exercise typically produces a 5–8 mmHg systolic reduction over 12 weeks in stage 1–2 hypertension. This programme will contribute. At 168/105 it is not sufficient alone — a GP conversation should run in parallel, not instead of this.
🔁 Skip Rope
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🧘 Guided Stretch
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All stretches complete. Well done.
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Exercise
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ROUNDS DONE
Resting Heart Rate
Target: below 65 bpm by 18 Aug · Programme start: 74 bpm
Heart Rate Variability
Higher = better recovery. Trend matters more than individual readings.
Workout Heart Rate
Avg HR per session. Zone 2 target: 95–114 bpm.
VO2 Max (estimated)
Apple Watch estimate. Improves as aerobic fitness builds.
Weight
kg · from Withings scale
Cardio Recovery
HR drop in first minute after exercise. Higher = better. Measured by Apple Watch post-workout.
Daily Steps
Total steps per day. S3 commute covers a significant chunk organically.
Workout Log
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No data yet
Syncing automatically from Apple Health — your charts will appear here shortly.