Week of Sep 21

Sep 21 – 27 · 6 sessions

TODAYMON 21 · Full-body lift · PHA Circuit›

MON21Full-body lift · PHA CircuitPHA Ping-Pong, turf side — circuits with climbers and a bike in them5 blocks · 3 circuits · 60+13 minfelt · cardio 7.5 · weight 7 · agility 3.3 · creativity 4grab: kettlebells · barbell 115 lb · squat rack · pull-up bar · bench · dumbbells 45 lb · assault bike›

▶ START✓ Trained

TODAYTUE 22 · Conditioning · Hurricane Rounds›

TUE22Conditioning · Hurricane RoundsTurf Hurricane — stations, ergs, and your bike + thruster block LAST6 blocks · 1 circuit + 3 EMOMs (16′ + 10′ + 16′) · 65+11 mintarget · cardio 9 · weight 4 · agility 5grab: kettlebells 44 lb · jump rope · rowing erg · ski erg · medicine ball 14 lb · assault bike · dumbbells›

▶ START✓ Trained

TODAYWED 23 · Run · Threshold Repeats›

WED23Run · Threshold RepeatsThreshold Repeats — 4 × 9 min (the week's one run)1 block · 1 interval block (44′) · 44 mintarget · cardio 9 · weight 0 · agility 3›

▶ START✓ Trained

TODAYTHU 24 · Lower lift · Top Set & Back-Offs›

THU24Lower lift · Top Set & Back-OffsHack Squat Anchor (facing out) + Posterior Circuit5 blocks · sets + 1 circuit · 57+14 mintarget · cardio 6 · weight 8 · agility 0grab: hack squat machine · back extension bench · nordic bench · seated calf machine · seated leg curl machine · leg extension machine · hip adduction machine›

▶ START✓ Trained

TODAYFRI 25 · Full-body lift · Pyramid Stations›

FRI25Full-body lift · Pyramid StationsBench Pyramid + DB Stations, arm pump closer7 blocks · sets + 1 circuit · 62+13 mintarget · cardio 5 · weight 7 · agility 3grab: bands · barbell 155/115 lb · bench · squat rack · pull-up bar · dumbbells 40/25/30 lb · adjustable bench · ez bar 45 lb›

▶ START✓ Trained

TODAYSAT 26 · Conditioning · Turf Gauntlet›

SAT26Conditioning · Turf GauntletSideways Saturday — lateral & rotational turf gauntlet5 blocks · 3 circuits · 60+13 mintarget · cardio 8 · weight 4 · agility 7grab: medicine ball · sled · dumbbells · kettlebells 44 lb · trx · battle ropes›

▶ START✓ Trained

SUN27Rest

⚠ Working around: Left shoulder, Chronic ankle tears

All weeks ›Probe ›v3 · generated 2026-09-27 19:48 UTC

PHA Ping-Pong, turf side — circuits with climbers and a bike in them

60 min training + 13 prep · ≈ 73 min door-to-door

targetmodelfeltcardio87.77.5weight67.27agility13.93.3creativity——4

“good — very sweaty; 'this is coming together very well and i'm very happy'”

grab:kettlebellsbarbell 115 lbsquat rackpull-up barbenchdumbbells 45 lbassault bike

⚠ Working around: Left shoulder, Chronic ankle tears

Inchworm

6

Fold, walk hands to plank, walk feet back up. Hamstrings and shoulders wake up together. Muscles: full_body (assists: hamstrings, shoulders)

Kettlebell Halo

8 each way

left shoulder: light bell, tight circle

Circle the bell around the head, tight orbit. Shoulder warmup and thoracic prep; per direction. Muscles: shoulders (assists: core)

Air SquatNEW

15

Unloaded full-range squat. Warmup grease and circuit filler. Muscles: quads (assists: glutes)

Front SquatNEW

10@ 16RM

~115lb

low back: brace hard, elbows high; the only bar in this circuit

Bar racked on front delts, elbows high. More upright, more quads and upper back than back squat. 2026-09-21: first time in a while — 105 lb for 5 rounds of 10 felt HEAVY for him and left a small left-low-back twinge. Treat as a lift he is still learning: lighter intent (16RM+) or fewer rounds until he says otherwise. Muscles: quads (assists: core, glutes)

Neutral-Grip Pull-UpNEW

6-8@ 12RM

tendons: bodyweight only, stop BELOW chin-over-bar

Palms facing. The joint-friendliest vertical pull. 2026-09-21: his range, on purpose — nose level with the bar at the top, not fully extended at the bottom (tendons). Don't cue full ROM. Muscles: back (assists: biceps)

Bench DipNEW

12-15@ 20RM

left shoulder: shallow — upper arm stops at parallel

Hands on the bench behind you, dip. Feet up or weighted to progress; stop shy of shoulder complaint. Muscles: triceps (assists: chest, shoulders)

DB Floor PressNEW

10-12@ 15RM

floor stops the elbow — shoulder-safe pressing

Press lying on the floor; upper arms stop at the ground. Shoulder-friendly pressing. Muscles: chest (assists: triceps)

DB Reverse Lunge

8 each leg@ 12RM

step back, not forward — front heel stays down (ankles)

Glute-forward lunge, stepping backward. Setup: DBs at your sides. Form: long step back, drop the back knee toward the floor, drive through the FRONT heel to stand. Torso slightly forward = more glute. Knees track over toes. Muscles: glutes (assists: quads)

Mountain ClimberNEW

45s fasthard

ankles: light quick feet

Plank with running knees. Fast but with hips level — no bouncing. Muscles: core (assists: shoulders, quads)

DB Romanian Deadlift

10@ 15RM

~45lb

sciatica-aware: soft knees, flat back, stop at mid-shin

Hamstring hinge with dumbbells. Setup: DBs in front of thighs, soft knees. Form: push hips straight BACK, DBs slide down the legs, stop when hamstrings scream (mid-shin-ish), stand by driving hips forward. Flat braced back the whole time — sciatica-aware. Muscles: hamstrings (assists: glutes, back)

Renegade RowNEW

6 each arm@ 12RM

feet wide, hips square

Row from a plank on dumbbells, fighting the twist. Back plus a brutal anti-rotation core hit. Muscles: back (assists: core, shoulders)

Assault Bike IntervalsNEW

40s all-outmax

Max-effort 20-30s on the fan bike, easy spin between. The fastest legal way to a redline. 2026-09-18: he LOVES this — cap 2 days/week across both bike entries ("i wouldnt want to see assault bike 4x/week, but 2x/week is probably good"). His signature block: 40 s all-out bike + 8 thrusters (40 lb) every 2:00 for 8 min — "pretty gassed", cardio 9-10/10 pace. He used to open with it and coast — build the rest of the session to its target instead (cardio_late_share shows whether it holds). Muscles: cardio (assists: quads)

Kneeling Hip Flexor StretchNEW

45s each side

Half-kneel, tuck the pelvis, shift forward. The desk-life antidote; per-side. Muscles: quads (assists: core)

Open BookNEW

8 each side

Side-lying, sweep the top arm open following it with your eyes. T-spine rotation; per-side. Muscles: back (assists: chest)

Doorway Pec Stretch

45s each side

Forearm on the frame, step through. Undo the pressing; per-side. Muscles: chest (assists: shoulders)

Turf Hurricane — stations, ergs, and your bike + thruster block LAST

65 min training + 11 prep · ≈ 76 min door-to-door

targetcardio 9weight 4agility 5

grab:kettlebells 44 lbjump roperowing ergski ergmedicine ball 14 lbassault bikedumbbells

⚠ Working around: Left shoulder, Chronic ankle tears

Inchworm

6

Fold, walk hands to plank, walk feet back up. Hamstrings and shoulders wake up together. Muscles: full_body (assists: hamstrings, shoulders)

Air SquatNEW

15

Unloaded full-range squat. Warmup grease and circuit filler. Muscles: quads (assists: glutes)

Jumping JacksNEW

2 x 30s

ankles: low and soft

The classic. Blood moving, shoulders and hips opening. Muscles: cardio

Kettlebell Swing

15-20@ 25RM

~44lb

sciatica-aware: hips snap, braced; stop the minute if form fades

Ballistic hip hinge — the bell floats, the hips do everything. Setup: bell a foot in front, hike it back like a football snap. Form: snap hips forward to launch the bell to chest height, arms loose; let it fall and hinge, don't squat it. Braced back, sciatica-aware. Muscles: glutes (assists: hamstrings, core)

Push-UpNEW

15-20@ 28RM

steady, unbroken — the clock is the stressor

Rigid plank, chest to the floor, full lockout. Elevate feet or add a plate to progress. Muscles: chest (assists: triceps, core)

Bear CrawlNEW

45shard

Crawl with knees an inch off the floor, hips level. Slower is harder. Muscles: core (assists: shoulders, quads)

Jump Rope

50s briskhard

ankles: low hops, soft surface; fast step-taps if cranky

Footwork + calves conditioning. Form: tiny hops an inch off the floor, wrists spin the rope (not arms), land midfoot. Ankle-aware: flat surface, soft knees, stop before form gets sloppy. Muscles: cardio (assists: calves)

Rowing IntervalsNEW

60s hardhard

sciatica-aware: long spine, legs first

Hard 250-500m pieces with rest between. Legs-body-arms, in that order. Muscles: cardio (assists: back, hamstrings)

Ski ErgNEW

60s hardhard

tendons + low back: hinge from the hips, arms finish soft

Overhead pull-down cadence like double-poling. Upper-body engine; interval or steady. Muscles: cardio (assists: back, core, triceps)

Wall BallNEW

15-20hard

~14lb

left shoulder: catch low, throw from the legs

Squat and throw the ball to a target ten feet up, catch, repeat. Hyrox/CrossFit staple. Muscles: full_body (assists: quads, shoulders)

Mountain ClimberNEW

45s fasthard

ankles: light quick feet

Plank with running knees. Fast but with hips level — no bouncing. Muscles: core (assists: shoulders, quads)

Single-Arm KB SwingNEW

8 each arm@ 20RM

sciatica-aware: lighter bell, square hips

One-handed swing fighting the twist. Per-arm; sneaky core work. Muscles: glutes (assists: core, forearms)

Med Ball Chest PassNEW

20hard

Explosive two-hand pass into a wall. Upper-body power without loading joints. Muscles: chest (assists: triceps)

Assault Bike IntervalsNEW

40s all-outmax

Max-effort 20-30s on the fan bike, easy spin between. The fastest legal way to a redline. 2026-09-18: he LOVES this — cap 2 days/week across both bike entries ("i wouldnt want to see assault bike 4x/week, but 2x/week is probably good"). His signature block: 40 s all-out bike + 8 thrusters (40 lb) every 2:00 for 8 min — "pretty gassed", cardio 9-10/10 pace. He used to open with it and coast — build the rest of the session to its target instead (cardio_late_share shows whether it holds). Muscles: cardio (assists: quads)

DB ThrusterNEW

8@ 12RM

left shoulder: your 40s off the turf rack; drive from the legs, stop the set if it pinches

Front squat to overhead press with dumbbells. Circuit currency; scales to any weight. 2026-09-18: pairs with the assault bike in his signature block (8 reps at 40 lb after 40 s all-out bike, every 2:00). 2026-09-21: swapped in for the DB RDL in Monday's finisher (6 rounds, 40 lb each hand, after a 40 s all-out bike leg) — his call at the rack. Muscles: full_body (assists: quads, shoulders)

Child's Pose

60s

Sit back to heels, arms long. Lats, spine, and a breather. Muscles: back (assists: shoulders)

Hamstring Stretch

45s each side

Straight-leg fold, standing or lying with a strap. Breathe your way in; per-side. Muscles: hamstrings (assists: calves)

Hack Squat Anchor (facing out) + Posterior Circuit

57 min training + 14 prep · ≈ 71 min door-to-door

targetcardio 6weight 8agility 0

grab:hack squat machineback extension benchnordic benchseated calf machineseated leg curl machineleg extension machinehip adduction machine

⚠ Working around: Left shoulder, Chronic ankle tears

Leg Swings

10 each side

Front-back and side-to-side swings holding something stable. Dynamic hip prep; per-leg. Muscles: hamstrings (assists: glutes, adductors)

Glute Bridge

12-15

sciatica-aware: ribs down

Floor bridge with a top squeeze. Activation before lower days; load it to graduate. Muscles: glutes (assists: hamstrings)

Ankle RocksNEW

10 each side

Half-kneel, drive the knee over the toes, heel down. Squat-depth insurance; per-side. Muscles: calves

Hack Squat (facing out) — ramp to a top 5NEW

3×5@ 6RM

~90lb

first time facing out: back on the pad, 2 ramp sets then ONE hard 5 — not a grinder; tell /log-workout the load

The angled hack-squat machine used the standard way: back and shoulders on the pad, facing OUT, feet on the platform. The most quad-dense squat variation in the building. Same machine as the reverse hack squat (facing in), which is his preferred orientation; the anchor day plans both (preferences.md, 2026-09-18). Setup: back flat on the pad, shoulders under the pads, feet mid-to-high on the platform, hip width. Release the safeties once braced. Form: lower under control to just past parallel; drive through the whole foot; knees track over toes; low back stays on the pad the whole rep. Weight: unknown facing out — start below his reverse-hack load (5 plates/side = 450) and let him set it; he is strong on this machine. The 90 lb figure was a 2026-09-17 seed guess. Muscles: quads (assists: glutes)

Hack Squat (facing out) — back-offsNEW

4×8@ 12RM

~90lb

The angled hack-squat machine used the standard way: back and shoulders on the pad, facing OUT, feet on the platform. The most quad-dense squat variation in the building. Same machine as the reverse hack squat (facing in), which is his preferred orientation; the anchor day plans both (preferences.md, 2026-09-18). Setup: back flat on the pad, shoulders under the pads, feet mid-to-high on the platform, hip width. Release the safeties once braced. Form: lower under control to just past parallel; drive through the whole foot; knees track over toes; low back stays on the pad the whole rep. Weight: unknown facing out — start below his reverse-hack load (5 plates/side = 450) and let him set it; he is strong on this machine. The 90 lb figure was a 2026-09-17 seed guess. Muscles: quads (assists: glutes)

Reverse Hack Squat (facing in)NEW

3×10@ 14RM

~450lb

sciatica-aware: hips back, braced; the one your body likes

The angled hack-squat sled, FACING the machine: chest and front of the shoulders against the pad, shoulders under the pads, feet on the platform. Hips travel back and down, so it loads glutes and hamstrings more than the standard (facing-out) hack squat — his preferred squat pattern ("my body just likes it better", 2026-09-17), used in place of the barbell back squat on the anchor day. Setup: feet mid-platform, hip width; chest glued to the pad the whole rep; release the safeties only once braced. Form: sit the hips back and down until the low back wants to round — stop THERE (sciatica history: hinge_pattern caution). Drive through the whole foot; knees track over toes; don't let the hips shoot up first out of the bottom. Weight: plates on the machine, both sides counted — 5 × 45 per side = 450 reps out 10 "somewhat easily" (2026-09-17); the top set that day had a little more on. Big numbers are normal here (the sled angle and no balance demand) — the check is depth and a flat low back, not the number. Muscles: glutes, quads (assists: hamstrings, core)

45° Back ExtensionNEW

12@ 16RM

low back (Mon twinge, left side): bodyweight only, hinge at the hip, no swing — skip the station and take the rest if it talks

Hinge over the pad, squeeze glutes to neutral — no hyperextending. Hold a plate to load. Muscles: glutes (assists: hamstrings, back)

Nordic Hamstring CurlNEW

5@ 7RM

slow lower, push back up off the floor

Kneel anchored, lower the torso slow, push back up. The hamstring-strain vaccine; eccentric-only is fine. Muscles: hamstrings (assists: calves)

Seated Calf RaiseNEW

15@ 20RM

~90lb

ankles: full range, 2s pause at the bottom

Bent-knee raise for the soleus. Slow reps, honest pauses. Muscles: calves

Seated Leg CurlNEW

3×10-12@ 15RM

~90lb

Seated curl trains hamstrings at a longer length than lying. Research darling; use full range. Muscles: hamstrings

Leg ExtensionNEW

2×12-15@ 18RM

~90lb

Isolated knee extension with a squeeze at the top. Quad detail work and knee-tendon loading. Muscles: quads

Hip Adduction MachineNEW

3×15@ 20RM

~110lb

Knees squeeze inward. Adductors — the groin-strain vaccine. Muscles: adductors

Deep Squat HoldNEW

60s

Sit in the bottom of a squat, elbows prying knees out. Earn the position back. Muscles: adductors (assists: quads, calves)

Butterfly StretchNEW

60s

Soles together, knees toward the floor. Groin and inner hip. Muscles: adductors

Wall Calf StretchNEW

45s each side

Ball of foot on the wall, lean in. Straight knee then bent knee; per-side. Muscles: calves

Kneeling Hip Flexor StretchNEW

45s each side

Half-kneel, tuck the pelvis, shift forward. The desk-life antidote; per-side. Muscles: quads (assists: core)

Bench Pyramid + DB Stations, arm pump closer

62 min training + 13 prep · ≈ 74 min door-to-door

targetcardio 5weight 7agility 3

grab:bandsbarbell 155/115 lbbenchsquat rackpull-up bardumbbells 40/25/30 lbadjustable benchez bar 45 lb

⚠ Working around: Left shoulder, Chronic ankle tears

Band External Rotation

15 each arm

the prep that matters — elbow pinned, slow

Band anchored at elbow height, rotate out against it. The cheapest shoulder-health rep there is. Muscles: shoulders

Scap Push-Up

10-12

shoulder blades only

Plank, arms locked, pinch and spread the shoulder blades only. Serratus wake-up call. Muscles: shoulders (assists: chest)

Cat-CowNEW

8

easy range

Alternate spinal flexion and extension on all fours. Segment by segment, with breath. Muscles: back (assists: core)

Bench Press — 10NEW

1×10@ 14RM

~155lb

left shoulder: elbows ~45°, touch low on the chest

The flat barbell press. Feet planted, slight arch, bar to mid-chest, press to lockout. Muscles: chest (assists: triceps, shoulders)

Bench Press — 8NEW

1×8@ 10RM

~155lb

left shoulder: same groove, add load

The flat barbell press. Feet planted, slight arch, bar to mid-chest, press to lockout. Muscles: chest (assists: triceps, shoulders)

Bench Press — top 5sNEW

2×5@ 6RM

~155lb

left shoulder: two hard fives, never a grinder

The flat barbell press. Feet planted, slight arch, bar to mid-chest, press to lockout. Muscles: chest (assists: triceps, shoulders)

Close-Grip Bench PressNEW

3×8@ 12RM

~115lb

strip to the lighter load once; elbows tucked

Hands at shoulder width, elbows tucked. The heaviest triceps builder there is. Muscles: triceps (assists: chest, shoulders)

Chin-UpNEW

6-8@ 10RM

tendons: bodyweight, stop below chin-over-bar

Underhand grip. More biceps; usually a rep or two stronger than pull-ups. 2026-09-21: his range, on purpose — nose level with the bar at the top, not fully extended at the bottom (tendons). Don't cue full ROM. Muscles: back (assists: biceps)

Hanging Leg RaiseNEW

10@ 14RM

Straight legs to horizontal or above. The strict progression from knee raises. Muscles: core (assists: forearms)

Chest-Supported DB RowNEW

3×10@ 14RM

~40lb

Face-down DB row on the incline bench — all lats, zero lower back. Setup: bench at ~30deg, chest on the pad, DBs hanging. Form: row to the hips, squeeze, slow lower. The pad keeps you honest — no cheating momentum available. Muscles: back (assists: biceps)

DB Reverse Lunge

2×8 each leg@ 14RM

replaces the DB RDL — no hinging this week after Monday's low-back twinge; step back, front heel down (ankles)

Glute-forward lunge, stepping backward. Setup: DBs at your sides. Form: long step back, drop the back knee toward the floor, drive through the FRONT heel to stand. Torso slightly forward = more glute. Knees track over toes. Muscles: glutes (assists: quads)

DB FlyeNEW

3×12@ 16RM

~25lb

left shoulder: shallow stretch, elbows soft

Wide arc with soft elbows, big pec stretch at the bottom. Light and controlled. Muscles: chest (assists: shoulders)

Hammer CurlNEW

3×12@ 15RM

~30lb

Neutral-grip curl. Brachialis and forearms; usually your strongest curl. Muscles: biceps (assists: forearms)

Triceps Kickback

3×15@ 18RM

Strict triceps finisher. Setup: hinge to near-flat torso, upper arm locked parallel to the floor. Form: extend to a straight arm, 1s squeeze, only the forearm moves. Light weight, perfect reps. Muscles: triceps

Concentration CurlNEW

2×12@ 12RM

all-out: the one place failure is the point

Elbow braced inside the knee, strict peak-contraction curl. Per-arm finisher. Muscles: biceps

EZ-Bar Skullcrusher

2×12@ 12RM

~45lb

all-out; EZ bar

Lying triceps extension with the EZ bar. Setup: flat bench, EZ bar pressed over the chest, narrow grip. Form: bend ONLY the elbows, lower the bar to the forehead/just behind, press back up. Elbows stay pointed at the ceiling; drift = too heavy. Muscles: triceps

Doorway Pec Stretch

45s each side

Forearm on the frame, step through. Undo the pressing; per-side. Muscles: chest (assists: shoulders)

Cross-Body Shoulder Stretch

30s each side

gentle on the left

Pull one arm across the chest. Rear delt and capsule; per-side. Muscles: shoulders

Child's Pose

60s

Sit back to heels, arms long. Lats, spine, and a breather. Muscles: back (assists: shoulders)

Sideways Saturday — lateral & rotational turf gauntlet

60 min training + 13 prep · ≈ 73 min door-to-door

targetcardio 8weight 4agility 7

grab:medicine ballsleddumbbellskettlebells 44 lbtrxbattle ropes

⚠ Working around: Left shoulder, Chronic ankle tears

Inchworm

6

Fold, walk hands to plank, walk feet back up. Hamstrings and shoulders wake up together. Muscles: full_body (assists: hamstrings, shoulders)

Air SquatNEW

15

Unloaded full-range squat. Warmup grease and circuit filler. Muscles: quads (assists: glutes)

Crab WalkNEW

2 x 20s

left shoulder: short range, hips high

Face-up walk on hands and feet. Shoulder extension and posterior warmup. Muscles: shoulders (assists: triceps, glutes)

Cossack SquatNEW

8 each side@ 14RM

heel down on the bent leg; hold the rig if the ankle complains

Deep side-to-side squat shifting over one leg. Adductor strength and mobility in one; per-side. Muscles: adductors (assists: quads, glutes)

Bear CrawlNEW

30s forward + backhard

Crawl with knees an inch off the floor, hips level. Slower is harder. Muscles: core (assists: shoulders, quads)

Rotational Med Ball ThrowNEW

8 each sidehard

Hip-driven side throw into a wall. Rotational power; per-side. Muscles: core (assists: shoulders, glutes)

Sled Push

40s steadymoderate

ankles: light sled, long even strides — travel, not a max push

Drive a loaded sled down the turf, low and leaning. Zero eccentric — brutal effort, no soreness. Muscles: cardio (assists: quads, glutes, calves)

DB Walking LungeNEW

10 each leg@ 20RM

light pair, long turf lane, soft knee touch

Continuous forward lunges with dumbbells at sides. Counted per leg; quads, glutes, and lungs. Muscles: quads (assists: glutes, core)

Front Rack CarryNEW

45seasy

light bells — posture and breathing, not load

Two bells racked at the chest, walk braced. Upper back and breathing under load. Muscles: core (assists: shoulders, forearms)

Lateral BoundNEW

6 each sidemoderate

ankles: lateral work BEFORE jumping is the rule — stick each landing, soft turf, swap to lateral shuffles if cranky

Side-to-side single-leg bounds, stick each landing. Frontal-plane power — ankle care: build up slow, land soft; per-side. Muscles: adductors (assists: glutes, calves)

TRX Row

15@ 22RM

Bodyweight row on the straps. Setup: straps mid-length; walk feet forward to make it harder. Form: rigid plank, pull chest to hands, elbows tight-ish, 1s squeeze. Angle is the dial — honest angle, no sagging hips. Muscles: back (assists: biceps, core)

Kettlebell Swing

15@ 25RM

~44lb

sciatica-aware: hips snap, braced

Ballistic hip hinge — the bell floats, the hips do everything. Setup: bell a foot in front, hike it back like a football snap. Form: snap hips forward to launch the bell to chest height, arms loose; let it fall and hinge, don't squat it. Braced back, sciatica-aware. Muscles: glutes (assists: hamstrings, core)

Med Ball Chest PassNEW

15hard

Explosive two-hand pass into a wall. Upper-body power without loading joints. Muscles: chest (assists: triceps)

Battle RopesNEW

30s waveshard

left shoulder: hands below shoulder height

Alternating or double waves. All-out arms-and-lungs intervals. Muscles: shoulders (assists: core, forearms)

90/90 Hip Stretch

60s each side

Both legs at right angles, lean over the front shin, switch sides. Internal + external rotation. Muscles: glutes (assists: adductors)

Wall Calf StretchNEW

45s each side

Ball of foot on the wall, lean in. Straight knee then bent knee; per-side. Muscles: calves

Hamstring Stretch

45s each side

Straight-leg fold, standing or lying with a strap. Breathe your way in; per-side. Muscles: hamstrings (assists: calves)