Daily Workout

09/25/2024: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Abdominals, -108]
[ErectorSpinae, -97]
[Obliques, -89]
[HipFlexors, -19]
[GluteMax, 12]
[Hamstrings, -8]
[Quadriceps, 3]
[Pectorals, -3]
[Trapezius, -12]
[LatissimusDorsi, -19]
[Forearms, -2]
[GluteMedMin, 4]
[HipAdductors, 3]
[Calves, 2]
[Biceps, 1]
[Triceps, -24]
[RotatorCuffs, -8]
[SerratusAnterior, -7]
[Rhomboids, -17]
[FrontDelt, -8]
[LatDelt, -7]
[RearDelt, -26]
[TibialisAnterior, -8]
Weekly muscles TUL:
[Abdominals, 2]
[ErectorSpinae, 3]
[Obliques, 1]
[HipFlexors, 11]
[GluteMax, 42]
[Hamstrings, 22]
[Quadriceps, 33]
[Pectorals, 27]
[Trapezius, 18]
[LatissimusDorsi, 11]
[Forearms, 28]
[GluteMedMin, 34]
[HipAdductors, 33]
[Calves, 32]
[Biceps, 31]
[Triceps, 6]
[RotatorCuffs, 22]
[SerratusAnterior, 23]
[Rhomboids, 13]
[FrontDelt, 22]
[LatDelt, 23]
[RearDelt, 4]
[TibialisAnterior, 22]
Mobility targets:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[GluteMax, GluteMedMin, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[FrontDelt, LatDelt, RearDelt, 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]
[GluteMax, GluteMedMin, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[FrontDelt, LatDelt, RearDelt, 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]
09/25/2024: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae, HipFlexors
Muscle targets RDA for Core:
[Abdominals, 1]
[ErectorSpinae, 1]
[Obliques, 1]
[HipFlexors, 1]
[GluteMax, 2]
[Hamstrings, 0]
[Quadriceps, 1]
[Pectorals, 0]
[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, 0]
Muscle targets TUL for Core:
[Abdominals, 3]
[ErectorSpinae, 4]
[Obliques, 2]
[HipFlexors, 12]
[GluteMax, 42]
[Hamstrings, 22]
[Quadriceps, 33]
[Pectorals, 27]
[Trapezius, 18]
[LatissimusDorsi, 11]
[Forearms, 28]
[GluteMedMin, 34]
[HipAdductors, 33]
[Calves, 32]
[Biceps, 31]
[Triceps, 6]
[RotatorCuffs, 22]
[SerratusAnterior, 23]
[Rhomboids, 13]
[FrontDelt, 22]
[LatDelt, 23]
[RearDelt, 4]
[TibialisAnterior, 22]
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
Muscle groups for Accessory:
Quadriceps, Calves, HipAdductors, GluteMax, GluteMedMin
Muscle targets RDA for Accessory:
[Abdominals, -1]
[ErectorSpinae, -1]
[Obliques, 0]
[HipFlexors, 0]
[GluteMax, 1]
[Hamstrings, 0]
[Quadriceps, 1]
[Pectorals, 0]
[Trapezius, 0]
[LatissimusDorsi, -1]
[Forearms, 0]
[GluteMedMin, 1]
[HipAdductors, 1]
[Calves, 0]
[Biceps, 0]
[Triceps, -1]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[Rhomboids, 0]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[TibialisAnterior, 1]
Muscle targets TUL for Accessory:
[Abdominals, 1]
[ErectorSpinae, 2]
[Obliques, 1]
[HipFlexors, 11]
[GluteMax, 42]
[Hamstrings, 22]
[Quadriceps, 34]
[Pectorals, 27]
[Trapezius, 18]
[LatissimusDorsi, 10]
[Forearms, 28]
[GluteMedMin, 35]
[HipAdductors, 34]
[Calves, 32]
[Biceps, 31]
[Triceps, 5]
[RotatorCuffs, 22]
[SerratusAnterior, 23]
[Rhomboids, 13]
[FrontDelt, 22]
[LatDelt, 23]
[RearDelt, 4]
[TibialisAnterior, 23]
Muscle groups for PrehabStrengthening:
AnkleJoints
Muscle groups for PrehabStrengthening:
PelvicFloor
Muscle groups for PrehabStrengthening:
Neck
Muscle groups for WarmupActivationMobilization:
Abdominals, Obliques, ErectorSpinae, HipFlexors, Quadriceps, Calves, Hamstrings, HipAdductors, GluteMax, GluteMedMin, TibialisAnterior
Muscle targets RDA for WarmupActivationMobilization:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[GluteMax, GluteMedMin, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[FrontDelt, LatDelt, RearDelt, 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 WarmupActivationMobilization:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[GluteMax, GluteMedMin, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[FrontDelt, LatDelt, RearDelt, 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, HipFlexors, Quadriceps, Calves, Hamstrings, HipAdductors, GluteMax, GluteMedMin, TibialisAnterior
Muscle groups for WarmupRaise:
Abdominals, Obliques, ErectorSpinae, GluteMax, GluteMedMin, GluteMax, GluteMedMin, Hamstrings, Quadriceps, FrontDelt, LatDelt, RearDelt, FrontDelt, LatDelt, RearDelt, Pectorals, Trapezius, LatissimusDorsi, HipFlexors, HipAdductors, Biceps, Triceps, Calves, Forearms, Rhomboids, RotatorCuffs, SerratusAnterior, TibialisAnterior
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
Muscle targets RDA for CooldownStretching:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[GluteMax, GluteMedMin, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[FrontDelt, LatDelt, RearDelt, 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]
[GluteMax, GluteMedMin, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[FrontDelt, LatDelt, RearDelt, 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