Lower Body, Core - Hip Extension ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Wednesday, 12 February 2025

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

Hamstring Scoops🌐

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

Hundreds L3🌐

30s total

Curtsy Lunges🌐

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

Open Book🌐

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

Vertical Jumps🌐

Hold for 30-60s total
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.

Squat Holds🌐

4 sets of 15-30s holds

Frog Pump Hip Thrusts🌐

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

One-Leg Straight-Leg Calf Raises🌐

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

Toe Raises🌐

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

Hanging Oblique Raises🌐

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

Flying Splits🌐

4 sets of 15-30s holds
☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Remember to breathe. Expand your awareness.

Half Lotus Toe Balance🌐

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

High Lunge Stretch w/ Eagle Arms🌐

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

Eight-Limbed Stretch🌐

Hold for 30-60s total

Plow Stretch🌐

Hold for 30-60s total

Downward Dog🌐

Hold for 30-60s total

Advanced Thunderbolt Stretch🌐

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

Acupressure🌐

Hold for 300s total

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© 2022-2025 Graham Scanlon

Debug Logs
02/12/2025: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Abdominals, -89]
[ErectorSpinae, -91]
[Obliques, -88]
[HipFlexors, -8]
[GluteMax, -4]
[Hamstrings, -10]
[Quadriceps, -1]
[Pectorals, 4]
[Trapezius, 0]
[LatissimusDorsi, -27]
[Forearms, -2]
[GluteMedMin, -12]
[HipAdductors, -9]
[Calves, -7]
[Biceps, -5]
[Triceps, -24]
[RotatorCuffs, -1]
[SerratusAnterior, 2]
[Rhomboids, -9]
[FrontDelt, -4]
[LatDelt, -5]
[RearDelt, -8]
[TibialisAnterior, -4]
Weekly muscles TUL:
[Abdominals, 21]
[ErectorSpinae, 9]
[Obliques, 2]
[HipFlexors, 22]
[GluteMax, 26]
[Hamstrings, 20]
[Quadriceps, 29]
[Pectorals, 34]
[Trapezius, 30]
[LatissimusDorsi, 3]
[Forearms, 28]
[GluteMedMin, 18]
[HipAdductors, 21]
[Calves, 23]
[Biceps, 25]
[Triceps, 6]
[RotatorCuffs, 29]
[SerratusAnterior, 32]
[Rhomboids, 21]
[FrontDelt, 26]
[LatDelt, 25]
[RearDelt, 22]
[TibialisAnterior, 26]
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]
02/12/2025: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Abdominals, 1]
[ErectorSpinae, 1]
[Obliques, 1]
[HipFlexors, 0]
[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, 22]
[ErectorSpinae, 10]
[Obliques, 3]
[HipFlexors, 22]
[GluteMax, 26]
[Hamstrings, 20]
[Quadriceps, 29]
[Pectorals, 34]
[Trapezius, 30]
[LatissimusDorsi, 3]
[Forearms, 28]
[GluteMedMin, 18]
[HipAdductors, 21]
[Calves, 23]
[Biceps, 25]
[Triceps, 6]
[RotatorCuffs, 29]
[SerratusAnterior, 32]
[Rhomboids, 21]
[FrontDelt, 26]
[LatDelt, 25]
[RearDelt, 22]
[TibialisAnterior, 26]
Muscle groups for Accessory:
Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, GluteMax, GluteMedMin, TibialisAnterior
Muscle targets RDA for Accessory:
[Abdominals, -1]
[ErectorSpinae, -1]
[Obliques, 0]
[HipFlexors, 1]
[GluteMax, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[Pectorals, 0]
[Trapezius, 0]
[LatissimusDorsi, -1]
[Forearms, 0]
[GluteMedMin, 1]
[HipAdductors, 1]
[Calves, 1]
[Biceps, 0]
[Triceps, -1]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[Rhomboids, 0]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[TibialisAnterior, 1]
Muscle targets TUL for Accessory:
[Abdominals, 20]
[ErectorSpinae, 8]
[Obliques, 2]
[HipFlexors, 23]
[GluteMax, 27]
[Hamstrings, 21]
[Quadriceps, 30]
[Pectorals, 34]
[Trapezius, 30]
[LatissimusDorsi, 2]
[Forearms, 28]
[GluteMedMin, 19]
[HipAdductors, 22]
[Calves, 24]
[Biceps, 25]
[Triceps, 5]
[RotatorCuffs, 29]
[SerratusAnterior, 32]
[Rhomboids, 21]
[FrontDelt, 26]
[LatDelt, 25]
[RearDelt, 22]
[TibialisAnterior, 27]
Muscle groups for WarmupActivationMobilization:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, 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, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, 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, Heart, Suboccipitals
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