Daily Workout

10/12/2024: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Abdominals, -104]
[ErectorSpinae, -94]
[Obliques, -80]
[HipFlexors, -20]
[GluteMax, -1]
[Hamstrings, -17]
[Quadriceps, -6]
[Pectorals, 13]
[Trapezius, -10]
[LatissimusDorsi, -29]
[Forearms, -6]
[GluteMedMin, -3]
[HipAdductors, -3]
[Calves, -5]
[Biceps, -3]
[Triceps, -19]
[RotatorCuffs, -1]
[SerratusAnterior, 3]
[Rhomboids, -14]
[FrontDelt, -2]
[LatDelt, 4]
[RearDelt, -23]
[TibialisAnterior, -9]
Weekly muscles TUL:
[Abdominals, 6]
[ErectorSpinae, 6]
[Obliques, 10]
[HipFlexors, 10]
[GluteMax, 29]
[Hamstrings, 13]
[Quadriceps, 24]
[Pectorals, 43]
[Trapezius, 20]
[LatissimusDorsi, 1]
[Forearms, 24]
[GluteMedMin, 27]
[HipAdductors, 27]
[Calves, 25]
[Biceps, 27]
[Triceps, 11]
[RotatorCuffs, 29]
[SerratusAnterior, 33]
[Rhomboids, 16]
[FrontDelt, 28]
[LatDelt, 34]
[RearDelt, 7]
[TibialisAnterior, 21]
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]
10/12/2024: 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, 0]
[Hamstrings, 0]
[Quadriceps, 0]
[Pectorals, 0]
[Trapezius, 0]
[LatissimusDorsi, 0]
[Forearms, 0]
[GluteMedMin, 0]
[HipAdductors, 0]
[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, 7]
[ErectorSpinae, 7]
[Obliques, 11]
[HipFlexors, 11]
[GluteMax, 29]
[Hamstrings, 13]
[Quadriceps, 24]
[Pectorals, 43]
[Trapezius, 20]
[LatissimusDorsi, 1]
[Forearms, 24]
[GluteMedMin, 27]
[HipAdductors, 27]
[Calves, 25]
[Biceps, 27]
[Triceps, 11]
[RotatorCuffs, 29]
[SerratusAnterior, 33]
[Rhomboids, 16]
[FrontDelt, 28]
[LatDelt, 34]
[RearDelt, 7]
[TibialisAnterior, 21]
Muscle groups for Accessory:
Forearms, RotatorCuffs, FrontDelt, LatDelt, Triceps, Pectorals, SerratusAnterior
Muscle targets RDA for Accessory:
[Abdominals, -1]
[ErectorSpinae, 0]
[Obliques, 0]
[HipFlexors, -1]
[GluteMax, 0]
[Hamstrings, 0]
[Quadriceps, 0]
[Pectorals, 1]
[Trapezius, 0]
[LatissimusDorsi, 0]
[Forearms, 1]
[GluteMedMin, 0]
[HipAdductors, 0]
[Calves, 0]
[Biceps, 0]
[Triceps, 1]
[RotatorCuffs, 1]
[SerratusAnterior, 1]
[Rhomboids, 0]
[FrontDelt, 1]
[LatDelt, 1]
[RearDelt, 0]
[TibialisAnterior, 0]
Muscle targets TUL for Accessory:
[Abdominals, 5]
[ErectorSpinae, 6]
[Obliques, 10]
[HipFlexors, 9]
[GluteMax, 29]
[Hamstrings, 13]
[Quadriceps, 24]
[Pectorals, 44]
[Trapezius, 20]
[LatissimusDorsi, 1]
[Forearms, 25]
[GluteMedMin, 27]
[HipAdductors, 27]
[Calves, 25]
[Biceps, 27]
[Triceps, 12]
[RotatorCuffs, 30]
[SerratusAnterior, 34]
[Rhomboids, 16]
[FrontDelt, 29]
[LatDelt, 35]
[RearDelt, 7]
[TibialisAnterior, 21]
Muscle groups for PrehabStrengthening:
AnkleJoints
Muscle groups for PrehabStrengthening:
PelvicFloor
Muscle groups for PrehabStrengthening:
Neck
Muscle groups for WarmupActivationMobilization:
Abdominals, Obliques, ErectorSpinae, HipFlexors, Forearms, RotatorCuffs, FrontDelt, LatDelt, Triceps, Pectorals, SerratusAnterior
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, Forearms, RotatorCuffs, FrontDelt, LatDelt, Triceps, Pectorals, SerratusAnterior
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