A Workout a Day
Exercises
Variation
Core
Variation
Hanging Oblique Raises
Ignore this variation for just this section.
Refreshes After
Refresh this variation—the next workout will try and select a new variation if available.
Notes
Customize how long you want to see exercises before they refresh.
Lag Refresh by X Weeks
0
Add a delay before this variation is recycled from your workouts.
The Weekly Muscle Targets feature takes precedence over this.
Pad Refresh by X Weeks
0
Add a delay before this variation is recirculated back into your workouts.
This may not apply if there are no other exercises available.
Track how many sets and reps you complete.
How many sets did you do?
How many reps/side did you do?
How many secs/rep did you do?
Track how much weight you are able to lift.
How much weight did you lift?
Extra Light Band
Light Band
Midweight Band
Heavy Band
Extra Heavy Band
Hanging Oblique Raises
Pullup Bar | Gymnastic Rings
Sets
Reps/Secs
Weight
Exercise
Exercise
Leg Raises
Ignore this exercise and all of its variations for all sections.
Progress or regress exercises to switch between easier and harder variations.
Progression
Progress or regress an exercise's progression level to swap to an easier or harder variation.
Leg Raises
Knee Raises
🌐
▼
Full Leg Raises
🌐
▼
Tuck Plow Raises
🌐
▼
Plow Raises
🌐
▼
Hanging Knee Raises
🌐
Pullup Bar | Gymnastic Rings
▼
Hanging Oblique Raises
🌐
Pullup Bar | Gymnastic Rings
▼
Hanging Leg Raises
🌐
Pullup Bar | Gymnastic Rings
Resistance Bands
▼
Toe to Bars
🌐
Pullup Bar | Gymnastic Rings
▼
Postrequisites
4
Clutch Flags
Requires proficiency of 75%
The Grip
🌐
Single-Leg Diagonal Flag
🌐
Bent-Knee Diagonal Flag
🌐
Full Diagonal Flag
🌐
Tuck Clutch Flag
🌐
Single-Leg Clutch Flag
🌐
Bent-Knee Clutch Flag
🌐
Clutch Flags
🌐
L Sit
Requires proficiency of 50%
L Sit
🌐
Plow Stretches
Requires proficiency of 50%
⚠
Plow Stretch
🌐
Shoulder Stands
Requires proficiency of 50%
⚠
Supported Shoulder Stand
🌐
⚠
Half Shoulder Stand
🌐
⚠
Shoulder Stand w/ Knees Bent
🌐
⚠
Shoulder Stand
🌐
⚠
One-Leg Shoulder Stand
🌐