THU 1 OCT · lift · 78 min

Hack Squat Anchor (facing out)

Load

hard

medium

light

none

cardio · light

Targets

75%11150%9925%92bpm

~540kcalweight + age assumed (84 kg · 45 y)

drag to turn

long-press the title to open every block

Working aroundLeft shoulder — chronically touchy, Chronic ankle tears (no current pain)

Grabhack squat machine · leg press · seated leg curl machine · seated calf machine · hip abduction machine · dumbbells 50 lb

This weekPush/pull pairs · deck of cards + the signature block · easy fartlek · hack squat anchor (facing out, take two) · old-school straight sets · sled + sideways Saturday

The week All weeks Probe

v1 · generated 2026-10-16 16:48 UTC

WORK

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tap a row to move the cursor · JUMP / Swap ⇄ / Later act on it — any row, now or later

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Swap outKeeps sets, reps and rest · tell Claude later

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Form & setupRead-only · the clock keeps running

Target weight

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Applies to the remaining sets of this exercise · synced to the planner.

SessionClock and pace are frozen — a deliberate pause is free. Queue / Swap / Info still open.

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PAUSED

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Pace—

Restart and Debrief are hold-to-confirm, so a sweaty thumb can’t end the session. Debrief ends the workout, keeps your progress and starts the post-mortem with the coach.

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