Upper Body, Core - Carry, Rotation ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Friday, 21 March 2025

Daily Workout

Upper Body, Core

- Carry, Rotation

Warmup

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

Toe Taps🌐

Hold for 60-300s total

Jumping Jacks🌐

Hold for 60-300s total

Rolling Like a Ball🌐

10 reps total

Zenith Rotations🌐

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

Walking Knee Hugs🌐

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

Jump Squats🌐

Hold for 30-60s total

Workout

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

One-Hand Rack Carry🌐

4 sets of 15-30s (ea. side)
Last: 40#

Standing Oblique Twists🌐

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

One-Arm Shoulder Rotations🌐

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

Rear Delt Fly🌐

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

Supine Svend Press🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Last: 20#

Pullover Dead Bug🌐

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

Flying Crow Stretch🌐

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

Cooldown

Remember to breathe. Expand your awareness.

Revolved Triangle Stretch🌐

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

Cobra Stretch🌐

Hold for 30-60s total

Plow Stretch🌐

Hold for 30-60s total

Hands Clasped Behind Back🌐

Hold for 30-60s total

Fish out of Hero Stretch🌐

Hold for 30-60s total

Reading🌐

Hold for 300s total

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© 2022-2025 Graham Scanlon

Debug Logs
02/25/2025: Building workout with options WorkoutsPerWeek=6
02/25/2025: Returning old workout
03/12/2025: Building workout with options WorkoutsPerWeek=6
03/12/2025: Returning old workout
03/18/2025: Building workout with options WorkoutsPerWeek=6
03/18/2025: Returning old workout
03/21/2025: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Abdominals, -86]
[ErectorSpinae, -94]
[Obliques, -86]
[HipFlexors, -4]
[GluteMax, -11]
[Hamstrings, -15]
[Quadriceps, 1]
[Pectorals, 10]
[Trapezius, 2]
[LatissimusDorsi, -23]
[Forearms, -6]
[GluteMedMin, -1]
[HipAdductors, -10]
[Calves, -4]
[Biceps, -6]
[Triceps, -28]
[RotatorCuffs, 3]
[SerratusAnterior, 0]
[Rhomboids, -5]
[FrontDelt, -8]
[LatDelt, -7]
[RearDelt, -9]
[TibialisAnterior, 3]
Weekly muscles TUL:
[Abdominals, 24]
[ErectorSpinae, 6]
[Obliques, 4]
[HipFlexors, 26]
[GluteMax, 19]
[Hamstrings, 15]
[Quadriceps, 31]
[Pectorals, 40]
[Trapezius, 32]
[LatissimusDorsi, 7]
[Forearms, 24]
[GluteMedMin, 29]
[HipAdductors, 20]
[Calves, 26]
[Biceps, 24]
[Triceps, 2]
[RotatorCuffs, 33]
[SerratusAnterior, 30]
[Rhomboids, 25]
[FrontDelt, 22]
[LatDelt, 23]
[RearDelt, 21]
[TibialisAnterior, 33]
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]
03/21/2025: 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, 2]
[Trapezius, 0]
[LatissimusDorsi, 0]
[Forearms, 0]
[GluteMedMin, 0]
[HipAdductors, 0]
[Calves, 0]
[Biceps, 0]
[Triceps, 0]
[RotatorCuffs, 1]
[SerratusAnterior, 0]
[Rhomboids, 0]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[TibialisAnterior, 1]
Muscle targets TUL for Core:
[Abdominals, 25]
[ErectorSpinae, 7]
[Obliques, 5]
[HipFlexors, 26]
[GluteMax, 19]
[Hamstrings, 15]
[Quadriceps, 31]
[Pectorals, 40]
[Trapezius, 32]
[LatissimusDorsi, 7]
[Forearms, 24]
[GluteMedMin, 29]
[HipAdductors, 20]
[Calves, 26]
[Biceps, 24]
[Triceps, 2]
[RotatorCuffs, 33]
[SerratusAnterior, 30]
[Rhomboids, 25]
[FrontDelt, 22]
[LatDelt, 23]
[RearDelt, 21]
[TibialisAnterior, 33]
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, Suboccipitals, Mouth
Muscle groups for Accessory:
RotatorCuffs, Trapezius, Pectorals, SerratusAnterior
Muscle targets RDA for Accessory:
[Abdominals, -2]
[ErectorSpinae, -2]
[Obliques, -2]
[HipFlexors, 0]
[GluteMax, 0]
[Hamstrings, 0]
[Quadriceps, 0]
[Pectorals, 2]
[Trapezius, 1]
[LatissimusDorsi, 0]
[Forearms, 0]
[GluteMedMin, 0]
[HipAdductors, 0]
[Calves, 0]
[Biceps, 1]
[Triceps, 0]
[RotatorCuffs, 1]
[SerratusAnterior, 1]
[Rhomboids, 1]
[FrontDelt, 1]
[LatDelt, 1]
[RearDelt, 1]
[TibialisAnterior, 0]
Muscle targets TUL for Accessory:
[Abdominals, 22]
[ErectorSpinae, 4]
[Obliques, 2]
[HipFlexors, 26]
[GluteMax, 19]
[Hamstrings, 15]
[Quadriceps, 31]
[Pectorals, 41]
[Trapezius, 33]
[LatissimusDorsi, 7]
[Forearms, 24]
[GluteMedMin, 29]
[HipAdductors, 20]
[Calves, 26]
[Biceps, 25]
[Triceps, 2]
[RotatorCuffs, 34]
[SerratusAnterior, 31]
[Rhomboids, 26]
[FrontDelt, 23]
[LatDelt, 24]
[RearDelt, 22]
[TibialisAnterior, 33]
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, Mouth
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