Lower Body, Core - Hip Extension ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Daily Workout

Lower Body, Core

- Hip Extension
Click on the 🌐 to manage an exercise and its variations.

Warmup

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

Boxer Shuffle🌐

60-300s total (ea. side)
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Jump Rope🌐

60-300s total
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Leg Extension🌐

10 reps total
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Standing Offset Hip Shifts🌐

10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.
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Knee Tucks🌐

10 reps total
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One-Arm Shoulder Rotations🌐

10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.
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Fast Feet🌐

30-60s total
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It's time to deload! Scale down the intensity of your workout by ~50%. Use this week to recover from soreness, fatigue, and inflammation by reducing the strain placed upon your body.

Workout

Use light weights, if any. Rest between sets for 30s or less for muscular endurance.

Elevated Frog Pump Hold🌐

4 sets of 15-30s holds
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Power Leg🌐

4 sets of 15-30s holds
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Hollow Hold w/ Arms at Side🌐

4 sets of 15-30s holds
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Superman🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
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☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Remember to breathe. Expand your awareness.

Pendant Stretch🌐

4 sets of 15-30s holds
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Toe Balance🌐

Hold for 30-60s total
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Seated Forward Fold in Chair🌐

Hold for 30-60s total
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Supported Side Angle Stretch🌐

Hold for 30-60s total (ea. side)
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Cat/Cow Stretch🌐

30-60s total
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Low Lunge Quad Stretch🌐

Hold for 30-60s total (ea. side)
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Cross-Arm Stretch🌐

Hold for 30-60s total (ea. side)
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Red Light Therapy🌐

Hold for 300s total
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Debug Logs 
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
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09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
09/11/2026: Returning old workout
09/11/2026: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Obliques, 15]
[Abdominals, 4]
[ErectorSpinae, -2]
[HipFlexors, 2]
[GluteMax, -30]
[Hamstrings, -23]
[Quadriceps, 3]
[Pectorals, 9]
[Trapezius, -2]
[LatissimusDorsi, -1]
[Forearms, -6]
[GluteMedMin, 1]
[HipAdductors, 1]
[Calves, -3]
[Biceps, -12]
[Triceps, -14]
[RotatorCuffs, -9]
[SerratusAnterior, -1]
[Rhomboids, -8]
[FrontDelt, -18]
[LatDelt, -34]
[RearDelt, -26]
[TibialisAnterior, -7]
Weekly muscles TUL:
[Obliques, 59]
[Abdominals, 47]
[ErectorSpinae, 41]
[HipFlexors, 45]
[GluteMax, 13]
[Hamstrings, 20]
[Quadriceps, 46]
[Pectorals, 52]
[Trapezius, 41]
[LatissimusDorsi, 42]
[Forearms, 38]
[GluteMedMin, 45]
[HipAdductors, 45]
[Calves, 40]
[Biceps, 31]
[Triceps, 29]
[RotatorCuffs, 34]
[SerratusAnterior, 42]
[Rhomboids, 35]
[FrontDelt, 25]
[LatDelt, 9]
[RearDelt, 17]
[TibialisAnterior, 37]
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:
[Obliques, 120..160]
[Abdominals, 110..150]
[ErectorSpinae, 100..140]
[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]
09/11/2026: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Obliques, 24]
[Abdominals, 24]
[ErectorSpinae, 2]
[HipFlexors, 0]
[GluteMax, -30]
[Hamstrings, -23]
[Quadriceps, 0]
[Pectorals, 0]
[Trapezius, -2]
[LatissimusDorsi, -1]
[Forearms, -6]
[GluteMedMin, 0]
[HipAdductors, 0]
[Calves, -3]
[Biceps, -12]
[Triceps, -14]
[RotatorCuffs, -9]
[SerratusAnterior, -1]
[Rhomboids, -8]
[FrontDelt, -18]
[LatDelt, -34]
[RearDelt, -26]
[TibialisAnterior, -7]
Muscle targets TUL for Core:
[Obliques, 37]
[Abdominals, 25]
[ErectorSpinae, 19]
[HipFlexors, 23]
[GluteMax, -8]
[Hamstrings, -1]
[Quadriceps, 24]
[Pectorals, 30]
[Trapezius, 19]
[LatissimusDorsi, 20]
[Forearms, 16]
[GluteMedMin, 23]
[HipAdductors, 23]
[Calves, 18]
[Biceps, 9]
[Triceps, 7]
[RotatorCuffs, 12]
[SerratusAnterior, 20]
[Rhomboids, 13]
[FrontDelt, 3]
[LatDelt, -12]
[RearDelt, -4]
[TibialisAnterior, 15]
Muscle groups for Accessory:
Quadriceps, HipAdductors, HipFlexors, GluteMedMin
Muscle targets RDA for Accessory:
[Obliques, -24]
[Abdominals, -24]
[ErectorSpinae, -9]
[HipFlexors, 0]
[GluteMax, -24]
[Hamstrings, -11]
[Quadriceps, 12]
[Pectorals, 0]
[Trapezius, -2]
[LatissimusDorsi, -1]
[Forearms, -6]
[GluteMedMin, 24]
[HipAdductors, 24]
[Calves, 9]
[Biceps, -12]
[Triceps, -14]
[RotatorCuffs, -9]
[SerratusAnterior, -1]
[Rhomboids, -8]
[FrontDelt, -18]
[LatDelt, -34]
[RearDelt, -26]
[TibialisAnterior, 5]
Muscle targets TUL for Accessory:
[Obliques, 32]
[Abdominals, 20]
[ErectorSpinae, 12]
[HipFlexors, 11]
[GluteMax, -14]
[Hamstrings, -1]
[Quadriceps, 18]
[Pectorals, 30]
[Trapezius, 19]
[LatissimusDorsi, 20]
[Forearms, 16]
[GluteMedMin, 23]
[HipAdductors, 23]
[Calves, 18]
[Biceps, 9]
[Triceps, 7]
[RotatorCuffs, 12]
[SerratusAnterior, 20]
[Rhomboids, 13]
[FrontDelt, 3]
[LatDelt, -12]
[RearDelt, -4]
[TibialisAnterior, 15]
Muscle groups for WarmupActivation:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, GluteMax, GluteMedMin, TibialisAnterior
Muscle targets RDA for WarmupActivation:
[Abdominals, 24]
[Obliques, 24]
[ErectorSpinae, 24]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 24]
[Hamstrings, 24]
[Quadriceps, 24]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 24]
[Pectorals, 24]
[Trapezius, 24]
[LatissimusDorsi, 24]
[HipFlexors, 24]
[HipAdductors, 24]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Muscle targets TUL for WarmupActivation:
[Abdominals, 48]
[Obliques, 48]
[ErectorSpinae, 48]
[GluteMax, 24]
[GluteMedMin, 24]
[Glutes, 48]
[Hamstrings, 48]
[Quadriceps, 48]
[FrontDelt, 24]
[LatDelt, 24]
[RearDelt, 24]
[Deltoids, 48]
[Pectorals, 48]
[Trapezius, 48]
[LatissimusDorsi, 48]
[HipFlexors, 48]
[HipAdductors, 48]
[Biceps, 24]
[Triceps, 24]
[Calves, 24]
[Forearms, 24]
[Rhomboids, 24]
[RotatorCuffs, 24]
[SerratusAnterior, 24]
[TibialisAnterior, 24]
Muscle groups for WarmupPotentiation:
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 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, Peroneals, Scalenes, PelvicFloor, Nose, VocalCords, Eyes, CervicalSpine, Diaphragm, Throat, Mind, Face, Intercostals, ThoracicSpine, ITBand, Skin, GluteMax, GluteMed, GluteMin, FrontDelt, LatDelt, RearDelt, Heart, Suboccipitals, Mouth, Tongue, LumbarSpine, Hands, Feet
Muscle groups for CooldownStretching:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, Triceps, Forearms, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, RotatorCuffs, SerratusAnterior, TibialisAnterior, Peroneals, Scalenes, PelvicFloor, Nose, VocalCords, Eyes, CervicalSpine, Diaphragm, Throat, Mind, Face, Intercostals, ThoracicSpine, ITBand, Skin, GluteMax, GluteMed, GluteMin, FrontDelt, LatDelt, RearDelt, Heart, Suboccipitals, Mouth, Tongue, LumbarSpine, Hands, Feet
Muscle targets RDA for CooldownStretching:
[Abdominals, 24]
[Obliques, 24]
[ErectorSpinae, 24]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 24]
[Hamstrings, 24]
[Quadriceps, 24]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 24]
[Pectorals, 24]
[Trapezius, 24]
[LatissimusDorsi, 24]
[HipFlexors, 24]
[HipAdductors, 24]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Muscle targets TUL for CooldownStretching:
[Abdominals, 48]
[Obliques, 48]
[ErectorSpinae, 48]
[GluteMax, 24]
[GluteMedMin, 24]
[Glutes, 48]
[Hamstrings, 48]
[Quadriceps, 48]
[FrontDelt, 24]
[LatDelt, 24]
[RearDelt, 24]
[Deltoids, 48]
[Pectorals, 48]
[Trapezius, 48]
[LatissimusDorsi, 48]
[HipFlexors, 48]
[HipAdductors, 48]
[Biceps, 24]
[Triceps, 24]
[Calves, 24]
[Forearms, 24]
[Rhomboids, 24]
[RotatorCuffs, 24]
[SerratusAnterior, 24]
[TibialisAnterior, 24]
Muscle groups for CooldownRelaxation:
Mind, Diaphragm