This 'movement calendar' outlines the suggested schedule to kick off the new year!
If you need to shift your dates around (for example, have your rest day on a Sunday instead of a Saturday), that's absolutely fine! Do what works with your schedule.
As for the 'choice movement' days, I recommend getting at least the suggested time of an activity that you enjoy! A nice walk outside, a light jog, or even an online yoga or pilates class!
If you want to try some great online yoga classes, I suggest Fightmaster Yoga on YouTube (https://www.youtube.com/@Fightmasteryoga).
If you want to try Pilates, I recommend Move with Nicole (https://www.youtube.com/@MoveWithNicole).