Ultimate Military Calisthenics Bundle — 4 Printable Bootcamp Workout Charts

Support your lower back and hip mobility with this Sciatic Nerve Stretch Routine printable PDF — 16 illustrated gentle stretching and mobility exercises targeting the lower back, hips, piriformis and hamstrings for a comfortable, consistent daily practice.

No equipment needed. Beginner friendly. Just 15–20 minutes a day.

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📌 WHAT YOU GET ✔ 1 Sciatic Nerve Stretch Routine printable PDF ✔ 16 illustrated gentle lower back and hip mobility exercises ✔ Clear instructions and timing for each stretch ✔ A4 & US Letter sizes included ✔ Instant download after purchase

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🌿 16 EXERCISES INCLUDE

• Knee to Chest Stretch — pull one knee toward chest · 30–45 sec each side
• Double Knee to Chest — both knees toward chest, hold and breathe · 45–60 sec
• Figure Four Stretch — ankle over knee, press knee outward gently · 30–45 sec each side
• Cat Cow Stretch — arch spine up, then drop belly down · 10 slow reps
• Child's Pose — sit back on heels, arms forward, forehead to floor · 45–60 sec
• Pelvic Tilt — flatten lower back into floor, hold, release · 10–15 reps
• Glute Bridge — feet flat, lift hips slowly, hold at top · 10–12 reps
• Hamstring Stretch — lift one leg straight, hold behind thigh · 30–45 sec each side
• Cobra Stretch — hands under shoulders, press up slowly, hold · 20–30 sec
• Piriformis Stretch — ankle over knee on chair, lean forward gently · 30–45 sec each side
• Sciatic Nerve Glide — extend leg straight, flex foot up, hold, lower · 10 reps each side
• Standing Forward Fold — hinge forward, arms hang heavy · 30–45 sec
• Seated Spinal Twist — rotate upper body on chair, hold, switch · 30 sec each side
• Supine Spinal Twist — knees drop to side, arms wide, hold, switch · 30–45 sec each side
• Standing Hip Hinge — hold chair, hinge forward at hips, keep back flat · 10 slow reps
• Lying Leg Pendulum — lift leg, swing gently side to side, switch · 10 reps each side

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🎯 PERFECT FOR

• Beginners looking for a gentle daily lower back and hip mobility routine
• Anyone who sits for long periods and wants to keep their back comfortable
• People exploring piriformis stretches, nerve glides and hip flexibility
• Those building a consistent daily stretching habit at home
• A practical self-care gift for wellness lovers

⚠️ PLEASE NOTE

• Digital product — no physical item will be shipped
• For personal use only — resale or redistribution not permitted
• Refunds not accepted for digital downloads

This product is for informational and educational purposes only and is not intended as medical or professional advice. Please consult a qualified healthcare professional before starting any new exercise routine.

A Complete Weekly Training Split for Muscle Growth

5-day gym split for men designed to support muscle hypertrophy and strength with a step-by-step weekly training plan. This printable collection combines 5 clearly illustrated workout charts, made simple to follow with clear sets, reps, and equipment guidance.

Each chart features 9 clearly illustrated gym exercises with large, easy-to-read text and instructions, whether you're training at the gym, sculpting and toning your physique, or following a structured muscle-building split.

What's Included

1. Day 1 — Chest & Triceps
2. Day 2 — Back & Biceps
3. Day 3 — Legs
4. Day 4 — Shoulders
5. Day 5 — Arms & Core

Why You'll Love This Plan

• 45 illustrated barbell and dumbbell gym exercises total (9 per day)
• Clear sets and reps for each move
• Large, easy-to-read design
• Available in A4 and US Letter sizes
• High-resolution, print-ready PDF files
• Instant digital download — no shipping, no waiting

Perfect For

Gym-based strength training with barbells and dumbbells, beginners to advanced fitness levels with progressive difficulty, building a structured weekly training split, muscle hypertrophy and strength goals, or a thoughtful fitness gift for him.

How It Works

After checkout, you'll receive an instant download link by email, and your files will also be available in your account order history. This is a digital product only — no physical item will be shipped.

This chart is for general fitness purposes only. Use proper form and appropriate weight for your fitness level. Please consult a healthcare professional before starting any new exercise routine.