Complete Exercise Guide & Glossary – 12-Week Depression Recovery Program
TABLE OF CONTENTS
• Glossary of Terms
• Flow Sequence Instructions
• Traditional Exercise Instructions
• CBT Technique Instructions
• Mindfulness Practice Instructions
• Spiritual Practice Instructions
• Behavioral Activation Instructions
• Safety Guidelines & Modifications
GLOSSARY OF TERMS
A–C
Behavioral Activation (BA): A therapeutic approach focused on increasing engagement in meaningful and valued activities to improve mood.
Body Scan: A mindfulness practice that increases awareness by focusing attention on body parts.
Breathwork: Conscious breathing techniques to regulate emotions and reduce stress.
CBT (Cognitive Behavioral Therapy): Therapy that identifies and changes negative thoughts and behaviors.
Cognitive Distortion: Inaccurate thinking patterns that increase emotional distress.
Core Stability: Muscle ability around the trunk to support posture and movement.
D–H
Dynamic Warm-up: Moving exercises that prepare the body for activity.
Effect Size: A measurement showing the strength of differences in research.
Flow State: Full immersion and concentration in an activity.
Form: Correct exercise technique for safety and performance.
Grounding Technique: Methods using the senses to return to the present moment.
HIIT: Alternating intense exercise with recovery periods.
I–M
Intention Setting: Choosing a purpose or focus before a session.
Loving-Kindness Meditation: Sending compassion to yourself and others.
Mastery Activity: An activity that builds competence and achievement.
Meta-Analysis: Combined analysis of multiple research studies.
Mindfulness: Paying attention to the present moment without judgment.
Mood Rating: A 1–10 scale to track emotional state.
N–R
Negative Thought Record: A CBT tool to track unhelpful thoughts.
Neuroplasticity: The brain’s ability to form new connections.
Pleasant Activity: An enjoyable or uplifting activity.
Progressive Muscle Relaxation: Tensing and relaxing muscle groups.
RAIN Technique: Recognize, Allow, Investigate, Nurture.
Rep: One full exercise movement.
S–Z
Self-Compassion: Treating yourself with kindness during difficulty.
Set: A group of repetitions.
Spiritual Practice: Activities that connect to meaning or purpose.
STOP Technique: Stop, Take a breath, Observe, Proceed.
Thought Challenging: A CBT skill that questions distorted thoughts.
Values-Based Activity: An action aligned with personal values.
Vinyasa: Breath-linked flowing yoga style.
FLOW SEQUENCE INSTRUCTIONS
WEEK 1–2: Gentle Awakening Flow (5–8 minutes)
Purpose: Rebuild mind-body connection.
Mountain Pose (30 sec)
Stand tall, feet hip-width apart
Arms relaxed, palms forward
Breathe calmly
Focus: Awareness and grounding
Gentle Arm Circles (30 sec)
Arms at shoulder height
Small circles → larger circles
Forward then backward
Focus: Shoulder mobility
Standing Forward Fold (30 sec)
Hinge at hips
Knees soft
Sway gently
Focus: Release tension
Standing Back Extension (15 sec)
Hands on lower back
Gentle backward arch
Focus: Chest opening
Side Bends (30 sec)
Alternate right/left overhead reach
Focus: Spinal mobility
Gentle Twist (30 sec)
Hands on shoulders
Twist right then left
Focus: Spinal health
WEEK 3–4: Building Power Flow (8–12 minutes)
Purpose: Add strength and stability.
Mountain → Chair Pose (45 sec)
Chair → Forward Fold (45 sec)
Low Lunge Sequence (60 sec)
Standing to Squat Flow (60 sec)
Side Lunge Flow (60 sec)
Warrior III Prep (45 sec each side)
WEEK 5–6: Mindful Strength Flow (12–18 minutes)
Includes:
• Sun Salutation A
• Warrior Sequence
• Standing Balance Flow
• Core Flow
• Hip Opening Flow
• Restoration Flow
WEEK 7–8: Warrior Spirit Flow (18–22 minutes)
Martial arts–inspired:
• Tai Chi warm-up
• Boxing flow
• Karate kata
• Capoeira basics
• Tai Chi cool-down
• Moving meditation
WEEK 9–10: Personal Expression Flow (22–28 minutes)
Movement styles:
• Free movement
• Animal flow
• Gymnastics basics
• Parkour basics
• Personal yoga flow
• Optional partner flow
WEEK 11–12: Signature Flow Creation (30–40 minutes)
Steps:
Design your personal 10–15 min flow
Practice rounds (3 rounds)
Full performance
Teaching round (optional)
TRADITIONAL EXERCISE INSTRUCTIONS
CARDIO
Walking
• Stand tall
• Swing arms naturally
• Land heel → toe
• Progress from 10 min to 60 min
Intervals
• 30 sec fast / 90 sec slow
• Warm-up and cool-down included
STRENGTH TRAINING
Push-ups
• Plank, elbows close
• Lower chest to floor
Modifications: wall, knees, incline
Squats
• Feet hip-width
• Sit back
• Chest up
Mods: chair, wall, partial depth
Lunges
• Step forward
• Knees at 90°
Mods: stationary, chair, reverse lunge
Planks
• Straight line from head to heels
Mods: knees, wall, incline
Glute Bridges
• Lift hips → squeeze glutes
Progressions: single-leg, marching
FLEXIBILITY
15–30 sec each:
• Neck rolls
• Shoulder rolls
• Arm circles
• Toe touches
• Hip circles
• Calf stretch
• Quad stretch
Dynamic:
• Leg swings
• Arm swings
• Torso twists
• High knees
• Butt kickers
CBT TECHNIQUE INSTRUCTIONS
Thought Record Steps
Situation
Mood rating
Automatic thoughts
Evidence for
Evidence against
Balanced thought
Mood re-rating
Example included (as in your text).
Behavioral Experiments
Identify prediction
Rate belief
Design experiment
Perform
Observe results
New learning
Cognitive Restructuring
Common distortions:
• All-or-nothing
• Catastrophizing
• Mind reading
• Fortune telling
• Labeling
• Personalization
Use questioning to challenge unhelpful thoughts.
Problem-Solving Steps
Define problem
Set goal
Brainstorm
Evaluate
Choose solution
Review
MINDFULNESS PRACTICE INSTRUCTIONS
Breathing Meditation
• Sit comfortably
• Focus on breath
• Return when mind wanders
Progress: 5 → 20 minutes
Body Scan (15–20 min)
Progress attention from head to toes.
Loving-Kindness Meditation
Phrases:
• May I be happy
• May I be healthy
• May I be safe
• May I be at peace
Progress from self → others → all beings.
Mindful Walking
Slow pace, focus on each step.
5-4-3-2-1 Grounding
Identify:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste or imagine