Lower Body, Core - Hip Extension ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Sunday, 13 October 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.
Manage
60-300s total
Manage

Jump Rope

60-300s total
Manage
30s total
Manage
10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.
Manage
10 reps total
Hold the peak of each rep for 3s.
Manage
10 reps total (ea. side)
Manage
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.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Last: 40#
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Manage

Pallof Press

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

Prehab

Use light weights, if any. Rest between sets for 30s or less for muscular endurance.
Manage
3 sets of 10 reps
☆ Hold the peak of each rep for 3s.
Manage
3 sets of 10 reps
Hold the peak of each rep for 3s.
Manage
3 sets of 30s holds

Cooldown

Remember to breathe. Expand your awareness.
Manage
Hold for 30-60s total
Manage
Hold for 30-60s total
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 30-60s total
Manage
Hold for 300s total

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Debug Logs
09/27/2024: Building workout with options WorkoutsPerWeek=6
09/27/2024: Returning old workout
10/13/2024: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Abdominals, -105]
[ErectorSpinae, -89]
[Obliques, -71]
[HipFlexors, -21]
[GluteMax, 8]
[Hamstrings, -9]
[Quadriceps, 4]
[Pectorals, 13]
[Trapezius, -10]
[LatissimusDorsi, -24]
[Forearms, -4]
[GluteMedMin, 1]
[HipAdductors, 2]
[Calves, -4]
[Biceps, 0]
[Triceps, -27]
[RotatorCuffs, -4]
[SerratusAnterior, -12]
[Rhomboids, -15]
[FrontDelt, -7]
[LatDelt, 1]
[RearDelt, -21]
[TibialisAnterior, -15]
Weekly muscles TUL:
[Abdominals, 5]
[ErectorSpinae, 11]
[Obliques, 19]
[HipFlexors, 9]
[GluteMax, 38]
[Hamstrings, 21]
[Quadriceps, 34]
[Pectorals, 43]
[Trapezius, 20]
[LatissimusDorsi, 6]
[Forearms, 26]
[GluteMedMin, 31]
[HipAdductors, 32]
[Calves, 26]
[Biceps, 30]
[Triceps, 3]
[RotatorCuffs, 26]
[SerratusAnterior, 18]
[Rhomboids, 15]
[FrontDelt, 23]
[LatDelt, 31]
[RearDelt, 9]
[TibialisAnterior, 15]
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]
10/13/2024: 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, 2]
[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, 6]
[ErectorSpinae, 12]
[Obliques, 20]
[HipFlexors, 10]
[GluteMax, 38]
[Hamstrings, 21]
[Quadriceps, 34]
[Pectorals, 43]
[Trapezius, 20]
[LatissimusDorsi, 6]
[Forearms, 26]
[GluteMedMin, 31]
[HipAdductors, 32]
[Calves, 26]
[Biceps, 30]
[Triceps, 3]
[RotatorCuffs, 26]
[SerratusAnterior, 18]
[Rhomboids, 15]
[FrontDelt, 23]
[LatDelt, 31]
[RearDelt, 9]
[TibialisAnterior, 15]
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, HipAdductors, GluteMax, GluteMedMin
Muscle targets RDA for Accessory:
[Abdominals, -1]
[ErectorSpinae, -1]
[Obliques, -1]
[HipFlexors, 0]
[GluteMax, 1]
[Hamstrings, 0]
[Quadriceps, 0]
[Pectorals, 1]
[Trapezius, 0]
[LatissimusDorsi, 0]
[Forearms, 0]
[GluteMedMin, 1]
[HipAdductors, 1]
[Calves, 1]
[Biceps, 0]
[Triceps, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[Rhomboids, 0]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[TibialisAnterior, 1]
Muscle targets TUL for Accessory:
[Abdominals, 4]
[ErectorSpinae, 10]
[Obliques, 18]
[HipFlexors, 9]
[GluteMax, 38]
[Hamstrings, 21]
[Quadriceps, 34]
[Pectorals, 43]
[Trapezius, 20]
[LatissimusDorsi, 6]
[Forearms, 26]
[GluteMedMin, 32]
[HipAdductors, 33]
[Calves, 27]
[Biceps, 30]
[Triceps, 3]
[RotatorCuffs, 26]
[SerratusAnterior, 18]
[Rhomboids, 15]
[FrontDelt, 23]
[LatDelt, 31]
[RearDelt, 9]
[TibialisAnterior, 16]
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