Lower Body, Core - Hip Extension ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Wednesday, 05 June 2024

Daily Workout

Lower Body, Core

- Hip Extension

Warmup

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

Jump Rope🌐

Hold for 60-300s total

Jumping Jacks🌐

Hold for 60-300s total

Ostrich Walk🌐

10 reps total

Downward Dog to Upward Dog🌐

10 reps total
☆ Hold the peak of each rep for 3s.

Lateral Step Ups🌐

10 reps total (ea. side)

Lying Leg Spreads🌐

30s total

Woodchopper🌐

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

Karaoke🌐

Hold for 30-60s total (ea. side)

Workout

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

Two-Handed Kettlebell Swings🌐

4 sets of 15-30s
Last: 25#

Skater Squats🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Standing Inner Thigh Leg Lift🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Lateral Squat Walks🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Last: 30#

Side-Lying Double Leg Lifts🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Nordic Hamstring Curl🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Wall Sit🌐

4 sets of 15-30s holds

One-Leg Bent-Knee Calf Raises🌐

3 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Last: 15#

Toe Raises🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Last: 30#
☆ Prolong the eccentric 'lowering' phase of each rep.

Prehab

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

Seated Thoracic Rotation🌐

3 sets of 10 reps (ea. side)
Hold the peak of each rep for 3s.

Kegals🌐

3 sets of 10 reps
Hold the peak of each rep for 3s.

Cooldown

Remember to breathe. Expand your awareness.

Eight-Limbed Stretch🌐

Hold for 30-60s total

Revolved Child's Stretch🌐

Hold for 30-60s total (ea. side)

Downward Dog🌐

Hold for 30-60s total

Bound Lizard Stretch🌐

Hold for 30-60s total (ea. side)

Crocodile🌐

Hold for 300s total

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Debug Logs
06/05/2024: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Abdominals, -115]
[ErectorSpinae, -96]
[Obliques, -85]
[HipFlexors, -33]
[GluteMax, 32]
[Hamstrings, 22]
[Quadriceps, 26]
[Pectorals, -39]
[Trapezius, -18]
[LatissimusDorsi, -25]
[Forearms, -8]
[GluteMedMin, 23]
[HipAdductors, 19]
[Calves, 19]
[Biceps, -14]
[Triceps, -57]
[RotatorCuffs, -3]
[SerratusAnterior, -7]
[Rhomboids, -22]
[FrontDelt, -35]
[LatDelt, 1]
[RearDelt, -26]
[TibialisAnterior, 7]
Weekly muscles TUL:
[Abdominals, -5]
[ErectorSpinae, 4]
[Obliques, 5]
[HipFlexors, -3]
[GluteMax, 62]
[Hamstrings, 52]
[Quadriceps, 56]
[Pectorals, -9]
[Trapezius, 12]
[LatissimusDorsi, 5]
[Forearms, 22]
[GluteMedMin, 53]
[HipAdductors, 49]
[Calves, 49]
[Biceps, 16]
[Triceps, -27]
[RotatorCuffs, 27]
[SerratusAnterior, 23]
[Rhomboids, 8]
[FrontDelt, -5]
[LatDelt, 31]
[RearDelt, 4]
[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:
[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]
06/05/2024: 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, 2]
[Quadriceps, 2]
[Pectorals, 0]
[Trapezius, 0]
[LatissimusDorsi, 0]
[Forearms, 0]
[GluteMedMin, 2]
[HipAdductors, 2]
[Calves, 2]
[Biceps, 0]
[Triceps, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[Rhomboids, 0]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[TibialisAnterior, 2]
Muscle targets TUL for Core:
[Abdominals, -4]
[ErectorSpinae, 5]
[Obliques, 6]
[HipFlexors, -2]
[GluteMax, 62]
[Hamstrings, 52]
[Quadriceps, 56]
[Pectorals, -9]
[Trapezius, 12]
[LatissimusDorsi, 5]
[Forearms, 22]
[GluteMedMin, 53]
[HipAdductors, 49]
[Calves, 49]
[Biceps, 16]
[Triceps, -27]
[RotatorCuffs, 27]
[SerratusAnterior, 23]
[Rhomboids, 8]
[FrontDelt, -5]
[LatDelt, 31]
[RearDelt, 4]
[TibialisAnterior, 37]
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
Muscle groups for Accessory:
Quadriceps, Calves, Hamstrings, HipAdductors, GluteMax, GluteMedMin, TibialisAnterior
Muscle targets RDA for Accessory:
[Abdominals, 0]
[ErectorSpinae, 0]
[Obliques, 0]
[HipFlexors, 0]
[GluteMax, 2]
[Hamstrings, 2]
[Quadriceps, 3]
[Pectorals, 0]
[Trapezius, 0]
[LatissimusDorsi, 0]
[Forearms, 0]
[GluteMedMin, 3]
[HipAdductors, 3]
[Calves, 2]
[Biceps, 0]
[Triceps, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[Rhomboids, 0]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[TibialisAnterior, 2]
Muscle targets TUL for Accessory:
[Abdominals, -5]
[ErectorSpinae, 4]
[Obliques, 5]
[HipFlexors, -3]
[GluteMax, 62]
[Hamstrings, 52]
[Quadriceps, 57]
[Pectorals, -9]
[Trapezius, 12]
[LatissimusDorsi, 5]
[Forearms, 22]
[GluteMedMin, 54]
[HipAdductors, 50]
[Calves, 49]
[Biceps, 16]
[Triceps, -27]
[RotatorCuffs, 27]
[SerratusAnterior, 23]
[Rhomboids, 8]
[FrontDelt, -5]
[LatDelt, 31]
[RearDelt, 4]
[TibialisAnterior, 38]
Muscle groups for PrehabStrengthening:
None
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]
[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 WarmupActivationMobilization:
[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, HipFlexors, Quadriceps, Calves, Hamstrings, HipAdductors, 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 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
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