Lower Body, Core - Squat, Lunge ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Wednesday, 11 June 2025

Daily Workout

Lower Body, Core

- Squat, Lunge

Warmup

Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.

Butt Kicks🌐

60-300s total
First time? Take it easy working the new movement and focus on your form.

Jumping Jacks🌐

60-300s total

Lying Leg Spreads🌐

30s total
First time? Take it easy working the new movement and focus on your form.

Ring Body Saw🌐

10 reps total
First time? Take it easy working the new movement and focus on your form.

One-Leg Downward Dog to Pigeon🌐

10 reps total (ea. side)
First time? Take it easy working the new movement and focus on your form.

Rocking Bow🌐

30s total
First time? Take it easy working the new movement and focus on your form.

Burpees🌐

30-60s total
First time? Take it easy working the new movement and focus on your form.

Workout

Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.

Reverse Lunge🌐

2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.

One-Leg Squats🌐

2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.

Toe Raises🌐

2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.

Forearm Headstand🌐

4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.

Flutter Kicks🌐

4 sets of 15-30s
First time? Take it easy working the new movement and focus on your form.
☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Remember to breathe. Expand your awareness.

Tripod Headstand Front Splits🌐

4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.

Revolved Half Moon Stretch🌐

Hold for 30-60s total (ea. side)
First time? Take it easy working the new movement and focus on your form.

Triangle Stretch🌐

Hold for 30-60s total (ea. side)
First time? Take it easy working the new movement and focus on your form.

Pronated Grip Dead Hang🌐

Hold for 30-60s total

Little Thunderbolt Stretch🌐

Hold for 30-60s total
First time? Take it easy working the new movement and focus on your form.

Hands Clasped Behind Back🌐

Hold for 30-60s total

Gratitude Affirmations🌐

Hold for 300s total
First time? Take it easy working the new movement and focus on your form.

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Debug Logs
06/11/2025: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Abdominals, -100]
[ErectorSpinae, -91]
[Obliques, -91]
[HipFlexors, -21]
[GluteMax, -6]
[Hamstrings, -12]
[Quadriceps, -9]
[Pectorals, 7]
[Trapezius, 0]
[LatissimusDorsi, -2]
[Forearms, -9]
[GluteMedMin, -16]
[HipAdductors, -15]
[Calves, -5]
[Biceps, -6]
[Triceps, -23]
[RotatorCuffs, 4]
[SerratusAnterior, -3]
[Rhomboids, -9]
[FrontDelt, 2]
[LatDelt, -18]
[RearDelt, -8]
[TibialisAnterior, 0]
Weekly muscles TUL:
[Abdominals, 10]
[ErectorSpinae, 9]
[Obliques, -1]
[HipFlexors, 9]
[GluteMax, 24]
[Hamstrings, 18]
[Quadriceps, 21]
[Pectorals, 37]
[Trapezius, 30]
[LatissimusDorsi, 28]
[Forearms, 21]
[GluteMedMin, 14]
[HipAdductors, 15]
[Calves, 25]
[Biceps, 24]
[Triceps, 7]
[RotatorCuffs, 34]
[SerratusAnterior, 27]
[Rhomboids, 21]
[FrontDelt, 32]
[LatDelt, 12]
[RearDelt, 22]
[TibialisAnterior, 30]
Mobility targets:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 1]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[HipFlexors, 1]
[HipAdductors, 1]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Strength targets:
[Abdominals, 120..240]
[ErectorSpinae, 110..220]
[Obliques, 100..200]
[HipFlexors, 90..130]
[GluteMax, 90..130]
[Hamstrings, 80..120]
[Quadriceps, 80..120]
[Pectorals, 80..120]
[Trapezius, 80..120]
[LatissimusDorsi, 80..120]
[Forearms, 70..110]
[GluteMedMin, 60..100]
[HipAdductors, 60..100]
[Calves, 50..90]
[Biceps, 40..80]
[Triceps, 40..80]
[RotatorCuffs, 30..70]
[SerratusAnterior, 30..70]
[Rhomboids, 30..70]
[FrontDelt, 20..60]
[LatDelt, 20..60]
[RearDelt, 20..60]
[TibialisAnterior, 10..50]
Flexibility targets:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 1]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[HipFlexors, 1]
[HipAdductors, 1]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
06/11/2025: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Abdominals, 1]
[ErectorSpinae, 1]
[Obliques, 1]
[HipFlexors, 0]
[GluteMax, 0]
[Hamstrings, 0]
[Quadriceps, 0]
[Pectorals, 2]
[Trapezius, 0]
[LatissimusDorsi, 0]
[Forearms, 0]
[GluteMedMin, 0]
[HipAdductors, 0]
[Calves, 0]
[Biceps, 0]
[Triceps, 0]
[RotatorCuffs, 1]
[SerratusAnterior, 0]
[Rhomboids, 0]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[TibialisAnterior, 0]
Muscle targets TUL for Core:
[Abdominals, 11]
[ErectorSpinae, 10]
[Obliques, 0]
[HipFlexors, 9]
[GluteMax, 24]
[Hamstrings, 18]
[Quadriceps, 21]
[Pectorals, 37]
[Trapezius, 30]
[LatissimusDorsi, 28]
[Forearms, 21]
[GluteMedMin, 14]
[HipAdductors, 15]
[Calves, 25]
[Biceps, 24]
[Triceps, 7]
[RotatorCuffs, 34]
[SerratusAnterior, 27]
[Rhomboids, 21]
[FrontDelt, 32]
[LatDelt, 12]
[RearDelt, 22]
[TibialisAnterior, 30]
Muscle groups for Functional:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, Triceps, Forearms, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, RotatorCuffs, SerratusAnterior, TibialisAnterior, PelvicFloor, Nose, VocalCords, Eyes, Neck, Diaphragm, Throat, Mind, Face, Intercostal, ThoracicSpine, ITBand, Skin, GluteMax, GluteMed, GluteMin, FrontDelt, LatDelt, RearDelt, Heart, Suboccipitals, Mouth
Muscle groups for Accessory:
TibialisAnterior
Muscle targets RDA for Accessory:
[Abdominals, -2]
[ErectorSpinae, -1]
[Obliques, -1]
[HipFlexors, -1]
[GluteMax, -1]
[Hamstrings, -1]
[Quadriceps, -1]
[Pectorals, 1]
[Trapezius, 0]
[LatissimusDorsi, 0]
[Forearms, 0]
[GluteMedMin, 1]
[HipAdductors, 1]
[Calves, 0]
[Biceps, 0]
[Triceps, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[Rhomboids, 0]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[TibialisAnterior, 1]
Muscle targets TUL for Accessory:
[Abdominals, 8]
[ErectorSpinae, 8]
[Obliques, -2]
[HipFlexors, 8]
[GluteMax, 23]
[Hamstrings, 17]
[Quadriceps, 20]
[Pectorals, 37]
[Trapezius, 30]
[LatissimusDorsi, 28]
[Forearms, 21]
[GluteMedMin, 15]
[HipAdductors, 16]
[Calves, 25]
[Biceps, 24]
[Triceps, 7]
[RotatorCuffs, 34]
[SerratusAnterior, 27]
[Rhomboids, 21]
[FrontDelt, 32]
[LatDelt, 12]
[RearDelt, 22]
[TibialisAnterior, 31]
Muscle groups for WarmupActivation:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, GluteMax, GluteMedMin, TibialisAnterior
Muscle targets RDA for WarmupActivation:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 1]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[HipFlexors, 1]
[HipAdductors, 1]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Muscle targets TUL for WarmupActivation:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 1]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[HipFlexors, 1]
[HipAdductors, 1]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Muscle groups for WarmupPotentiation:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, GluteMax, GluteMedMin, TibialisAnterior
Muscle groups for WarmupRaise:
Abdominals, Obliques, ErectorSpinae, GluteMax, GluteMedMin, Glutes, Hamstrings, Quadriceps, FrontDelt, LatDelt, RearDelt, Deltoids, Pectorals, Trapezius, LatissimusDorsi, HipFlexors, HipAdductors, Biceps, Triceps, Calves, Forearms, Rhomboids, RotatorCuffs, SerratusAnterior, TibialisAnterior
Muscle groups for CooldownStabilization:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, Triceps, Forearms, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, RotatorCuffs, SerratusAnterior, TibialisAnterior, PelvicFloor, Nose, VocalCords, Eyes, Neck, Diaphragm, Throat, Mind, Face, Intercostal, ThoracicSpine, ITBand, Skin, GluteMax, GluteMed, GluteMin, FrontDelt, LatDelt, RearDelt, Heart, Suboccipitals, Mouth
Muscle groups for CooldownStretching:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, Triceps, Forearms, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, RotatorCuffs, SerratusAnterior, TibialisAnterior, PelvicFloor, Nose, VocalCords, Eyes, Neck, Diaphragm, Throat, Mind, Face, Intercostal, ThoracicSpine, ITBand, Skin, GluteMax, GluteMed, GluteMin, FrontDelt, LatDelt, RearDelt, Heart, Suboccipitals, Mouth
Muscle targets RDA for CooldownStretching:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 1]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[HipFlexors, 1]
[HipAdductors, 1]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Muscle targets TUL for CooldownStretching:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 1]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[HipFlexors, 1]
[HipAdductors, 1]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Muscle groups for Mindfulness:
Mind