Daily Workout

02/13/2025: Building workout with options WorkoutsPerWeek=6
02/13/2025: Returning old workout
12/15/2024: Building workout with options WorkoutsPerWeek=6
12/15/2024: Returning old workout
02/13/2025: Building workout with options WorkoutsPerWeek=6
02/13/2025: Returning old workout
02/03/2025: Building workout with options WorkoutsPerWeek=6
02/03/2025: Returning old workout
02/05/2025: Building workout with options WorkoutsPerWeek=6
02/05/2025: Returning old workout
02/01/2025: Building workout with options WorkoutsPerWeek=6
02/01/2025: Returning old workout
02/04/2025: Building workout with options WorkoutsPerWeek=6
02/04/2025: Returning old workout
01/30/2025: Building workout with options WorkoutsPerWeek=6
01/30/2025: Returning old workout
01/31/2025: Building workout with options WorkoutsPerWeek=6
01/31/2025: Returning old workout
01/21/2025: Building workout with options WorkoutsPerWeek=6
01/21/2025: Returning old workout
02/14/2025: 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]
02/14/2025: 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:
Forearms, RotatorCuffs, FrontDelt, LatDelt, RearDelt, Triceps, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, SerratusAnterior
Muscle targets RDA for Accessory:
[Abdominals, -1]
[ErectorSpinae, -1]
[Obliques, -1]
[HipFlexors, 0]
[GluteMax, 0]
[Hamstrings, 0]
[Quadriceps, 0]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[Forearms, 1]
[GluteMedMin, 0]
[HipAdductors, 0]
[Calves, 0]
[Biceps, 1]
[Triceps, 1]
[RotatorCuffs, 1]
[SerratusAnterior, 1]
[Rhomboids, 1]
[FrontDelt, 1]
[LatDelt, 1]
[RearDelt, 1]
[TibialisAnterior, 0]
Muscle targets TUL for Accessory:
[Abdominals, 20]
[ErectorSpinae, 8]
[Obliques, 1]
[HipFlexors, 22]
[GluteMax, 26]
[Hamstrings, 20]
[Quadriceps, 29]
[Pectorals, 35]
[Trapezius, 31]
[LatissimusDorsi, 4]
[Forearms, 29]
[GluteMedMin, 18]
[HipAdductors, 21]
[Calves, 23]
[Biceps, 26]
[Triceps, 7]
[RotatorCuffs, 30]
[SerratusAnterior, 33]
[Rhomboids, 22]
[FrontDelt, 27]
[LatDelt, 26]
[RearDelt, 23]
[TibialisAnterior, 26]
Muscle groups for WarmupActivationMobilization:
Abdominals, Obliques, ErectorSpinae, Forearms, RotatorCuffs, FrontDelt, LatDelt, RearDelt, Triceps, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, SerratusAnterior
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, Forearms, RotatorCuffs, FrontDelt, LatDelt, RearDelt, Triceps, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, SerratusAnterior
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