What the community trained.

completed · live · 29 min · 18/18 sets

1. Incline Treadmill Walk (or easy row)1/1 sets · 3 min, easy pace, 2–4% incline; tall posture
2. Band Pull‑Apart1/1 sets · 10–12 slow reps — scapular retraction, avoid neck shrug
3. Glute Bridge (bodyweight)1/1 sets · 8–10 reps — 2s squeeze at top, neutral ribs
4. Dumbbell Floor Press2/2 sets · 10–12 reps — 2s down, controlled press, exhale on drive
5. Cable Seated Row2/2 sets · 10–12 reps — sit tall, lead with elbows, slow eccentric
6. Leg Press — High Foot (or vertical leg press)2/2 sets · 12–15 reps — moderate load, controlled tempo, focus on glute drive; avoid max sets
7. Step‑Up with Knee Drive (low platform)2/2 sets · 8–10 reps each side — drive through heel, control descent
8. Banded Lateral Walk2/2 sets · 10 steps each way — light band above knees, soft knees
9. Cable Pallof Press2/2 sets · 8–10 reps each side — brace, resist rotation, slow press
10. Dead Bug2/2 sets · 8 reps each side — slow, press low back into floor, exhale on movement
11. Diaphragmatic Breaths + Gentle Mobility1/1 sets · 2–3 min — 4s inhale / 6s exhale breathing and single knee‑to‑chest each side

partial · live · 18 min · 19/22 sets

1. Incline Treadmill Walk (backward if comfortable)1/1 sets · 2 min, 3–5% incline, brisk walk; tall posture. Alt: easy row 2 min
2. Band Pull‑Apart1/1 sets · 10–12 slow reps — scapular retraction, avoid neck shrug
3. Glute Bridge (bodyweight)1/1 sets · 8 reps — 2s squeeze at top, control descent, neutral ribs
4. Landmine Press3/3 sets · 8 reps each side — brace, press diagonally, controlled return; pick weight to stay ~2 RIR
5. Pull‑Up (band‑assisted as needed)3/3 sets · 6–8 reps — neutral grip if possible, controlled, avoid swinging
6. Dumbbell Hip Thrust3/3 sets · 10 reps — pause 1–2s at top, squeeze glutes, neutral spine
7. Single‑Leg Romanian Deadlift (DB)2/2 sets · 8 reps each side — light DB, hinge from hip, keep spine long and soft knee
8. Lateral Step‑Up (low platform) with knee drive2/2 sets · 8 reps each side — drive through heel, control descent, hold DBs only if pain‑free
9. Cable Pallof Press0/2 sets · 8–10 reps each side — brace, resist rotation, slow controlled press
10. Dead Bug2/2 sets · 8 reps each side — slow, press low back to floor, exhale on movement
11. Dumbbell Suitcase Carry0/1 sets · 40–60s walk — heavy enough to challenge core, walk tall; switch sides halfway if single DB
12. Diaphragmatic Breaths + Single Knee‑to‑Chest1/1 sets · 90 s total — slow 4s inhale / 6s exhale breathing and gentle low‑back unload each side

completed · live · 17 min · 15/15 sets

1. Incline Treadmill Walk (backward if comfortable)1/1 sets · 3 min, 2–4% incline, short steps, focus on glute activation; alternative: easy row 3 min
2. Banded Lateral Walk1/1 sets · 8 steps each way — light band above knees, soft knees, cue glutes
3. Band Pull‑Apart1/1 sets · 10–12 slow reps — scapular retraction, avoid neck shrug
4. Incline Treadmill Walk1/1 sets · 8 min steady, conversational pace; keep posture tall and breathing even (no sprints)
5. Dumbbell Incline Press2/2 sets · 8–10 reps — 2s down, drive up, shoulders packed; pick weight to stay ~2 RIR
6. TRX Row2/2 sets · 8–10 reps — pull chest to handles, long finish; adjust angle to keep ~2 RIR
7. Dumbbell Sumo Squat2/2 sets · 12 reps — wider stance, sit back slightly, strong glute squeeze at top; control descent
8. Landmine Press1/1 sets · 8 reps each side — diagonal press, brace to resist rotation; light‑moderate load
9. Dumbbell Rear Delt Fly1/1 sets · 12 reps — hinge slightly, controlled 2–3s ecc, avoid neck tension
10. Landmine Rotation1/1 sets · 6–8 reps each side — controlled anti‑rotation/rotation cue, brace the core
11. Dead Bug1/1 sets · 8 reps each side — slow, press low back to floor, exhale on movement
12. Diaphragmatic Breaths + Single Knee‑to‑Chest1/1 sets · 90 s total — slow 4s in / 6s out breathing and gentle low‑back unload each side

completed · live · 25 min · 13/13 sets

1. Treadmill Incline Walk (forward)1/1 sets · 2–3 min easy — 3–4% incline, short steps, upright posture; alternative: easy row 2–3 min
2. Banded Lateral Walk1/1 sets · 8 steps each way — light band above knees, soft knees, cue glute activation
3. Band Pull‑Apart1/1 sets · 12 slow reps — scapular retraction, avoid neck shrug
4. Treadmill Intervals1/1 sets · 10 min total — 8 rounds: 40s faster (tempo/hill jog ≈6–7/10 effort), 35s easy walk; keep short stride and soft landing. If low‑back sensitive: do steady assault bike or steady row for 10 min instead
5. Dumbbell Goblet Squat2/2 sets · 10 reps — light‑moderate DB, 2s down, full control, drive through heels; stop short of heavy soreness
6. TRX Row2/2 sets · 8–10 reps — pull chest to handles, long finish, adjust angle to keep ~2 RIR; band‑assisted inverted row alternative
7. Kettlebell Swing (hip hinge)2/2 sets · 12 reps — light KB, hinge from hips, strong glute snap, keep spine neutral; regress to hip bridge if unsure
8. Landmine Rotation (or Cable Woodchop)1/1 sets · 8 reps each side — controlled anti‑rotation finish, brace and limit range if neck/shoulder twinges
9. Dead Bug1/1 sets · 8 reps each side — slow, press low back to floor, exhale on limb movement; keep reps controlled
10. Easy Walk + Diaphragmatic Breathing1/1 sets · 60–90 s — slow walk, 4s inhale/6s exhale style breathing to downregulate and clear lungs

completed · live · 0 min · 3/3 sets

1. Easy walk/jog + leg swings1/1 sets · 3–5 min easy walk or light jog to warm up; add 10 leg swings each leg and ankle rolls; keep neutral spine
2. 2.0 Mile Run1/1 sets · Treadmill or outdoor; conversational Zone‑2 pace (can talk). Short stride, soft land, tall posture. Start easy and avoid sprinting — stop or slow if low‑back twinge or early migraine signs.
3. 5 min easy walk + breathing1/1 sets · 5 min slow walk; focus on slow diaphragmatic breaths and 1–2 gentle single‑knee‑to‑chest reps each side; hydrate after.

completed · live · 30 min · 25/25 sets

1. Steady‑State Row1/1 sets · 2 min easy — light resistance, long smooth strokes; focus on breathing and a neutral spine
2. World's Greatest Stretch1/1 sets · 30 s each side — controlled thoracic rotation + hip hinge, avoid low‑back tension
3. Band Pull‑Apart1/1 sets · 12 slow reps — scapular retraction, avoid neck shrug; light band
4. Dumbbell Incline Press3/3 sets · 8–10 reps — 2s down, drive through chest, keep shoulders packed and neck neutral; pick ~2 RIR
5. Wide‑Grip Seated Row3/3 sets · 8–10 reps — sit tall, lead with elbows, long finish; control the eccentric
6. Stability‑Ball Hamstring Curl3/3 sets · 10–12 reps — bridge the hips, pull heels to glutes, pause and squeeze; keep neutral spine
7. Smith Machine Split Squat2/2 sets · 8 reps each side — brace, keep torso upright, drive through front heel; moderate load, control descent
8. Dumbbell Sumo Squat2/2 sets · 10–12 reps — wider stance, sit back slightly, focus on glute contraction at top; stop if low‑back twinges
9. Cable Face Pull2/2 sets · 12–15 reps — high to eyes, scapular retraction, pause at end range; light‑moderate load
10. Cable Lateral Raise2/2 sets · 10–12 reps — light load, controlled 2–3s eccentric; avoid shoulder shrugging
11. Cable Woodchop2/2 sets · 8–10 reps each side — controlled, focus on core bracing and hip stability (slow tempo)
12. Stability‑Ball Plank2/2 sets · 30 s — forearms on ball or hands on ball; brace ribs→pelvis, regress to floor plank if unstable
13. Diaphragmatic Breaths + Single Knee‑to‑Chest1/1 sets · 60 s total — slow inhales/exhales, gentle low‑back unload and hamstring mobility each side

completed · live · 25 min · 21/21 sets

1. Bird Dog1/1 sets · 8 reps each side — slow, reach opposite arm & leg, keep pelvis square and low back neutral
2. Banded Lateral Walk1/1 sets · 10 steps each way — light band above knees, soft knees, cue glute activation not trunk tension
3. Standing Thoracic Rotation1/1 sets · 30 s each side — keep hips facing forward, control the neck and breathe
4. Dumbbell Floor Press3/3 sets · 8–10 reps — 2s down, drive through chest, keep shoulders packed and neck neutral; floor limits shoulder extension
5. Single‑Arm Dumbbell Row3/3 sets · 8–10 reps each side — hinge from hips, long spine, pull elbow to ribcage, control the eccentric
6. Cable Pull‑Through3/3 sets · 10–12 reps — hinge from hips, sit back then finish with strong glute squeeze; light–moderate load to protect low back
7. Cable Glute Kickback2/2 sets · 12 reps each side — anchor low, drive heel back, pause & squeeze; keep torso stable
8. Step‑Up with Knee Drive (low platform)2/2 sets · 8 reps each side — explode through lead heel, control descent; hold light DBs only if back feels good
9. Cable Pallof Press2/2 sets · 8–10 reps each side — brace and resist rotation, slow controlled press; pick light–moderate band/cable
10. Side Plank2/2 sets · 20–30 s each side — stack hips, brace ribs→pelvis; regress to knee side‑plank if needed
11. Diaphragmatic Breaths + Single Knee‑to‑Chest1/1 sets · 60 s total — slow inhales/exhales, gentle low‑back unload and hamstring mobility each side

completed · live · 238 min · 17/17 sets

1. Cat‑Cow1/1 sets · 8 slow cycles — lead with thoracic mobility, keep pelvis neutral
2. 90/90 Hip Flow1/1 sets · 30 s each side — controlled to free hips and unload low back
3. Glute Bridge (bodyweight)1/1 sets · 10 reps — slow squeeze at top, keep ribs down and neutral spine
4. Pec‑Deck Fly3/3 sets · 10–12 reps — light–moderate load, 2s ecc, soft elbows; stop ~2 RIR
5. Cable Lat Pulldown (neutral/close grip)3/3 sets · 8–10 reps — lead with elbows, long lat finish, neutral neck; control return
6. Lateral Step‑Up (low platform)3/3 sets · 8 reps each side — step up laterally, drive through heel, controlled descent; hold DBs only if pain‑free
7. Dead Bug2/2 sets · 8–10 reps each side — slow, exhale on limb move, keep low back pressed to floor
8. Plank (forearm)2/2 sets · 20–30 s — brace, ribs down; regress to knees if low‑back or shoulder bother
9. Diaphragmatic Breaths + Single Knee‑to‑Chest1/1 sets · 60 s total — slow inhales/exhales, gentle low‑back unload and hamstring release each side

completed · live · 254 min · 21/21 sets

1. Treadmill Incline Walk (backward)1/1 sets · 3 min backward walk, 2–4% incline — short steps, focus on glute/hamstring activation; stop if low‑back twinge
2. 90/90 Hip Flow1/1 sets · 30 s each side — controlled, free the hips and unload low back
3. Band Pull‑Apart1/1 sets · 12 slow reps — scapular retraction, avoid neck shrug
4. Decline Push‑Up3/3 sets · 8–10 reps — 2s down, chest‑led drive, neutral neck; use knees or reduce decline if needed
5. Pull‑Up (neutral grip if possible)3/3 sets · 5–8 reps — band‑assisted or negative reps to maintain ~2 RIR; long finish at top, controlled descent
6. Single‑Leg Romanian Deadlift (DB)3/3 sets · 8 reps each side — 3s eccentric, hinge from hips, light DB, keep spine neutral and core braced
7. Landmine Press2/2 sets · 8–10 reps each side — diagonal press, brace to resist rotation, moderate load
8. Cable Straight‑Arm Pulldown2/2 sets · 12–15 reps — long lat pull, control the return, light–moderate load
9. Kneeling Ab‑Wheel Rollout2/2 sets · 6–8 reps — small controlled range, stop before low‑back arching
10. Dumbbell Suitcase Carry2/2 sets · 30 s each side — light DB, tall posture, resist lateral lean; keep breathing and braced
11. Diaphragmatic Breaths + Single Knee‑to‑Chest1/1 sets · 60 s total — slow inhales/exhales, gentle low‑back unload and hamstring release

completed · live · 22 min · 21/21 sets

1. Row (steady)1/1 sets · 3 min easy — long smooth strokes, light resistance, raise HR and breathe
2. Fire Hydrant1/1 sets · 10 reps each side — slow, focus on glute activation and neutral pelvis
3. Donkey Kick1/1 sets · 10 reps each side — controlled hip drive, avoid lumbar arching
4. Barbell Hip Thrust3/3 sets · 6–8 reps — pad on hips, drive through heels, strong glute squeeze; keep ribs down; ~2 RIR
5. Cable Crossover (standing)3/3 sets · 10–12 reps — long chest stretch, soft elbows, control return; pick angle to avoid neck shrug
6. Inverted Row3/3 sets · 8–10 reps — adjust body angle to match ~2 RIR, pause at top, controlled 3s eccentric
7. Kettlebell Swing2/2 sets · 12–15 reps — hinge from hips, explosive hip snap, control return; light–moderate load
8. Dumbbell Curtsy Lunge2/2 sets · 8 reps each side — step back & across to target glute, controlled descent, keep torso upright
9. Cable Pallof Press2/2 sets · 8–10 presses each side — light–moderate load, brace and resist rotation, steady tempo
10. Hollow Body Hold2/2 sets · 20 s — braced, short hold; stop earlier if local cramping or lower‑back tension
11. Diaphragmatic Breaths + Single Knee‑to‑Chest1/1 sets · 60 s total — slow inhales/exhales, gentle low‑back unload and hamstring mobility

completed · live · 20 min · 22/22 sets

1. Cat‑Cow1/1 sets · 10 slow cycles — mobilize spine, move thoracic first, keep pelvis neutral
2. 90/90 Hip Flow1/1 sets · 30 s each side — controlled, emphasis on hip mobility and unloading low back
3. Glute Bridge1/1 sets · 8–10 reps — slow squeeze, ribs down, avoid lumbar arching
4. Inchworm1/1 sets · 6 reps — slow shoulder pack, stop if low‑back pinches
5. High‑Foot Leg Press3/3 sets · 6–8 reps — heavy but controlled; feet high & slightly wide, drive through heels; ~2 RIR
6. Dumbbell Romanian Deadlift3/3 sets · 6–8 reps — feet hip‑width, slight knee bend; hinge from the hips holding a dumbbell in each hand close to the legs, slow eccentric and controlled descent to just below the knees, finish with a powerful glute squeeze; maintain a neutral spine and stop if low‑back irritation; ~2 RIR.
7. Landmine Row3/3 sets · 6–8 reps each side — hinge from hips, neutral spine, slow eccentric
8. TRX Push‑Up2/2 sets · 8–10 reps — adjust body angle to match ~2 RIR, brace core, neutral neck
9. TRX Row2/2 sets · 8–10 reps — more horizontal = harder; long lat finish, controlled descent
10. Dead Bug2/2 sets · 6–8 reps each side — slow, exhale on limb movement, keep low back pressed
11. TRX Plank2/2 sets · 30 s — forearms or hands; keep ribs down and neutral spine; regress to knees if needed
12. Diaphragmatic Breaths + Single Knee‑to‑Chest1/1 sets · 60 s total — slow inhales/exhales, gentle hamstring pull on each side

completed · live · 30 min · 24/24 sets

1. Band Pull‑Apart1/1 sets · 12 slow reps — scapular retraction, no neck shrug
2. World's Greatest Stretch1/1 sets · 30 s total (switch sides) — thoracic rotation + hip hinge, controlled
3. Glute Bridge (bodyweight)1/1 sets · 8–10 reps — squeeze glutes, keep ribs down
4. Inchworm1/1 sets · 6 reps — slow shoulder pack, stop if low‑back pinches
5. Seated Cable Press3/3 sets · 8–10 reps — 2s down, drive through chest; seated to limit axial loading; stop ~2 RIR
6. Landmine Row (single‑arm)3/3 sets · 8–10 reps each side — neutral grip, hinge from hips, keep spine neutral; controlled return
7. Dumbbell Step‑Up3/3 sets · 8 reps each leg — drive through heel, pause at top; light DBs to keep effort easy
8. Parallel‑Bar Dip2/2 sets · 6–10 reps — band‑assisted or bench alternative if shoulders/low back feel off; short ROM OK today
9. Cable Face Pull2/2 sets · 12–15 reps — high to eyes, scapular retraction, control the eccentric
10. Single‑Leg Glute Bridge2/2 sets · 8–10 reps each side — slow squeeze, avoid lumbar arching
11. Dead Bug2/2 sets · 6–8 reps each side — slow, exhale on limb move, keep low back pressed
12. Dumbbell Suitcase Carry2/2 sets · 30 s each side or 30–40 m — light DB, brace trunk, anti‑lateral tension
13. Diaphragmatic Breaths + Single Knee‑to‑Chest1/1 sets · 60 s total — slow inhales/exhales, gentle low‑back unload and hamstring release

completed · live · 23 min · 17/17 sets

1. Incline Treadmill Walk1/1 sets · 3 min brisk walk, 7–10% incline — easy pace to raise HR, stay tall and breathe
2. Thoracic Rotation (standing)1/1 sets · 30 s each side — controlled, open chest, keep low back neutral
3. Dumbbell Floor Press3/3 sets · 8–10 reps — 2s down, press with chest, keep neck neutral; light–moderate load (~2 RIR)
4. Resistance Band Row3/3 sets · 10–12 reps — sit or stand tall, pull to ribs without excessive trunk lean, controlled return; keep biceps easy
5. Stability‑Ball Hamstring Curl3/3 sets · 10–12 reps — lie supine, feet on ball, curl in with glute squeeze; keep pelvis stable, avoid lumbar clench
6. Cable Woodchop2/2 sets · 6 reps each side — light load, stand tall, brace core and drive rotation from the torso (not lumbar), move slowly and control both directions; regress to half ROM or perform from a high/low cable position if needed.
7. Side Plank2/2 sets · 20 s each side — stack hips, brace ribcage to pelvis, keep neck neutral; regress to knee-side plank or elevate forearm on bench if needed.
8. Stability‑Ball Plank1/1 sets · 30 s — forearms on ball or hands on bench for easier option; keep ribs down and neutral spine
9. Diaphragmatic Breaths + Single Knee‑to‑Chest1/1 sets · 60 s total — slow inhales/exhales, gentle low‑back unload and hamstring stretch (each leg)

partial · live · 13111 min · 20/21 sets

1. World's Greatest Stretch1/1 sets · 30 s total (switch sides) — thoracic rotation + hip hinge, controlled
2. Inchworm1/1 sets · 6 reps — slow shoulder pack, keep low back neutral, stop if pinchy
3. Banded Lateral Walk1/1 sets · 10 steps each side — light band, activate glutes, no low‑back twist
4. Dumbbell Incline Press3/3 sets · 8–10 reps — 2s down, controlled drive, stop ~2 RIR
5. Cable Seated Row3/3 sets · 10–12 reps — sit tall, brace core, initiate with scapular retraction, pull handle to lower chest/sternum with a controlled finish, pause briefly, slow return; moderate load (~2 RIR) and avoid leaning back to minimize lumbar stress.
6. Cable Pull-Through3/3 sets · 10–12 reps — set low pulley with rope between legs, hinge at hips, drive hips forward to full extension and squeeze glutes, controlled return (avoid lumbar hyperextension)
7. Smith Machine Hip Thrust2/2 sets · 8–10 reps — pad on hips, strong glute squeeze, stop if low‑back twinges
8. Push-Up Plus (Scapular Push‑Up)2/2 sets · 12–15 reps — perform a controlled push‑up; at the top actively protract the shoulder blades (push shoulders forward) then allow a small retraction before descending; use hands on an incline or knees to keep the load light and stop if neck/shoulder pain or irritation occurs.
9. Side Plank2/2 sets · 30 s each side — forearm or hand support, brace the ribcage, stack hips and shoulders or stagger feet for stability; keep neutral spine and stop if you feel low‑back pain.
10. Kneeling Ab Wheel Rollout2/2 sets · 6 reps — small controlled range, stop before low‑back arching or pain
11. Diaphragmatic Breaths + Single Knee‑to‑Chest0/1 sets · 60 s total — slow inhales/exhales, gentle low‑back unload

completed · live · 27 min · 21/21 sets

1. 90/90 Hip Flow1/1 sets · 30s each side — controlled switching, unload low back
2. Band Pull‑Apart1/1 sets · 12 slow reps — scapular retraction, no neck shrug
3. Glute Bridge (bodyweight)1/1 sets · 8–10 reps — 2s squeeze at top, keep ribs down
4. Smith Machine Incline Press3/3 sets · 8–10 reps — 2s down, controlled drive, neutral neck, stop ~2 RIR
5. Neutral‑Grip Pull‑Up (band‑assisted OK)3/3 sets · 6–10 reps — controlled 3s descent, long lat finish, avoid shrugging
6. High‑Foot Leg Press (glute‑bias)3/3 sets · 8–12 reps — feet high & slightly wide, controlled 2s descent, drive through heels, ~2 RIR
7. Landmine Romanian Deadlift2/2 sets · 6–8 reps — set bar in landmine with V‑handle, feet hip‑width, soft knees; hinge from hips keeping a neutral spine, slide bar down along legs to mid‑shin, 3s eccentric, drive hips forward; choose a moderately challenging load and stop if low‑back pinches.
8. Cable/Band Face Pull2/2 sets · 12–15 reps — high to eyes, scapular retraction, stop before shrugging neck
9. Side Plank2/2 sets · 30 s each side — from elbow (or hand) stack feet or stagger for balance, lift hips so body is a straight line, keep ribs down and breathe; lower the top knee for an easier option. Switch sides after each set.
10. Dead Bug2/2 sets · 6–8 reps each side — slow, exhale on limb movement, keep low back gently pressed to floor
11. Diaphragmatic Breaths + Single Knee‑to‑Chest1/1 sets · 60s total — 4–6 slow inhales/exhales, gentle low‑back unload

completed · live · 20 min · 21/21 sets

1. 90/90 Hip Flow1/1 sets · 30s each side — controlled switching, unload low back
2. Band Pull‑Apart1/1 sets · 12 slow reps — scapular retraction, no neck shrug
3. Supine Pelvic Tilt1/1 sets · 8 slow reps — flatten low back, 2s tilt/2s release, breathe
4. Incline Push‑Up (hands on bench)3/3 sets · 8–12 reps — controlled 2s down, drive up, keep neck neutral, stop ~2 RIR
5. Single‑Leg RDL (dumbbell)3/3 sets · 6–8 reps each leg — hinge from hip, 3s eccentric, light load, hold bench for balance if needed
6. Band‑Assisted Pull‑Up or Inverted Row3/3 sets · 6–8 reps — long lat finish, avoid shrugging; pick variant that feels safe for your low back
7. Step‑Up (bench/step) — bodyweight or light DB2/2 sets · 6–8 reps each leg — drive through heel, focus on glute at top
8. Side Plank (knees OK)2/2 sets · 20–30s each side — anti‑rotation, hips stacked; shorten if lateral fatigue appears
9. Pallof Press (band or cable)2/2 sets · 8–10 presses each side or 8–10s resist holds — light, brace the trunk, focus on anti‑rotation
10. Dead Bug2/2 sets · 6–8 reps each side — slow, exhale on limb movement, keep low back gently pressed to floor
11. Diaphragmatic Breaths + Knee‑to‑Chest1/1 sets · 45–60s total — 3–5 slow inhales/exhales to unload low back and reset before kid time

completed · live · 40 min · 24/24 sets

1. Supine Pelvic Tilt1/1 sets · 10 slow reps — flatten low back, 2s tilt / 2s release; focus on breathing
2. Bird Dog (quadruped)1/1 sets · 6 reps each side — slow reach, 2s hold, keep neutral spine and ribs down
3. 90/90 Hip Flow1/1 sets · 30s each side — controlled switching to free hip rotation and relieve lumbar tension
4. Smith Machine Incline Press3/3 sets · 8–10 reps — 2s down, controlled drive, neutral neck, stop ~2 RIR
5. Cable Seated Row3/3 sets · 10–12 reps — light–moderate load, sit tall with neutral spine and chest up, initiate from scapular retraction and pull to the lower ribs with a long finish through the lats; control the return, brief pause at peak, stop ~2 RIR.
6. Dumbbell Pullover (light)2/2 sets · 10–12 reps — long slow stretch through ribcage to lats, low back supported on bench
7. Cable Face Pull (rope) — light2/2 sets · 12–15 reps — high to eyes, retract scapula; stop before shrugging neck
8. Smith Single‑Leg RDL (light)2/2 sets · 6–8 reps each leg — small ROM, light bar resistance, 3s eccentric, hip‑hinge from standing leg; hold cage/handles if balance unstable; stop if low‑back pinches
9. Side Plank (knees ok)2/2 sets · 20–30s each side — anti‑rotation, hips stacked; shorten time if lateral fatigue appears
10. Cable Woodchop (low‑to‑high or high‑to‑low)2/2 sets · 6–8 reps each side — light load, short range, lead with torso rotation not lumbar shear, brace before each rep
11. Dead Bug2/2 sets · 8 reps each side — slow, exhale on limb movement, keep low back gently pressed to floor
12. Pallof Press (cable) — anti‑rotation2/2 sets · 8–10 presses each side or 8–10s resist holds — light, focus on bracing not arm strength
13. Supine Single Knee‑to‑Chest + Diaphragmatic Breaths1/1 sets · 30–45s total — 3–4 slow inhales/exhales each side to unload the low back

completed · live · 27 min · 20/20 sets

1. Supine Pelvic Tilt1/1 sets · 10 slow reps — focus on flattening low back and breathing; 2s tilt, 2s release
2. Bird Dog (quadruped)1/1 sets · 6 reps each side — slow reach, 2s hold, keep neutral spine and ribs down
3. Bench Thoracic Extension1/1 sets · 8 slow breaths over a bench (support head/arms) — open upper back gently, avoid neck strain
4. Incline Push‑Up (hands on bench)3/3 sets · 8–12 reps — controlled, full chest line, stop 1–2 RIR; keep neck neutral
5. Cable Straight‑Arm Pulldown3/3 sets · 10–12 reps — hinge at scap‑thoracic joint, long lat finish, light load
6. Dumbbell Pullover (light)2/2 sets · 10–12 reps — long slow stretch through ribcage to lats, drive from breath, keep low back supported on bench
7. Cable Face Pull (rope) — light2/2 sets · 12–15 reps — high to eyes, retract scapula, stop before shrug; protect neck
8. Dumbbell Russian Twist (seated, light)2/2 sets · 10–12 reps each side — controlled rotation, engage obliques not low back; sit tall
9. Side Plank (knees ok)2/2 sets · 20–30s each side — anti‑rotation hold, hips stacked; shorten time if lateral fatigue appears
10. Stability Ball Plank2/2 sets · 20–30s — braced, neutral pelvis; stop before heavy local ab cramping
11. Supine Single Knee‑to‑Chest + Diaphragmatic Breaths1/1 sets · 30–45s total — 3–4 slow inhales/exhales each side to unload the low back

completed · live · 29 min · 17/17 sets

1. World's Greatest Stretch1/1 sets · 6 reps total (3 each side) — slow, focus on moving through hips and low back gently
2. Hip 90/901/1 sets · 30s each side — controlled switching to free hip rotation and low‑back release
3. Dumbbell Incline Press3/3 sets · 8–10 reps — 2s down, controlled drive, stop 1–2 reps shy (keep light)
4. Smith Machine Shoulder Press3/3 sets · 8–10 reps — neutral head position, light load, controlled descent (~2s)
5. Cable Overhead Tricep Extension2/2 sets · 12–15 reps — full elbow control, keep ribs down, light load
6. Incline Dumbbell Curl2/2 sets · 10–12 reps — slow eccentric, avoid neck tension
7. Dumbbell Suitcase Carry2/2 sets · 20–30s each side (light weight) — tall posture, resist lateral lean
8. Cable Woodchop2/2 sets · 6–8 reps each side — light load, short range, brace and move from torso not low back
9. Inchworm1/1 sets · 30–45s slow — mobilize hamstrings and spine gently, stop if low‑back twinges

“Shoulder killer”

completed · live · 21 min · 21/21 sets

1. Band Pull‑Apart1/1 sets · 12 reps — slow scapular retraction, avoid shrugging neck
2. Standing Thoracic Rotation1/1 sets · 6 reps each side — open chest, gentle and controlled
3. Glute Bridge (bodyweight)1/1 sets · 8 reps — 2s squeeze at top (keeps glutes warm but low load)
4. Smith Machine Bench Press (or Dumbbell Floor Press)2/2 sets · 8–10 reps — controlled 2s eccentric, stop 1–2" shy of lockout if neck/shoulder feels tense; ~2 RIR
5. Cable Low‑to‑High Fly2/2 sets · 10–12 reps — long chest stretch, soft elbows, light load for shoulder comfort
6. Cable Tricep Pushdown2/2 sets · 12–15 reps — full elbow extension, controlled return
7. Dumbbell Hammer Curl2/2 sets · 10–12 reps — neutral grip to reduce wrist/neck tension
8. Dumbbell Lateral Raise (light)2/2 sets · 12–15 reps — slight forward lean, stop before shrugging; light load
9. Dead Bug2/2 sets · 8–10 reps each side — slow, exhale on limb movement, keep low back gently pressed to floor
10. Cable Pallof Press (single‑handle anti‑rotation)2/2 sets · 8–10s hold or 6 controlled presses each side — light load, resist rotation, focus on bracing
11. Plank2/2 sets · 20–30s hold — braced and neutral; stop before heavy local fatigue
12. Neck & Upper Trap Release (gentle)1/1 sets · 30–45s total — gentle range, avoid aggressive stretching
13. Diaphragmatic Breathing + Chest Shelf Stretch1/1 sets · 60s — long inhales/exhales, open the chest gently using cable shelf or doorway if helpful

completed · live · 24 min · 18/18 sets

1. Treadmill Walk — Incline (or Row)1/1 sets · 3 min easy — conversational pace
2. Band Pull-Apart1/1 sets · 10 reps, slow scapular retraction
3. Glute Bridge1/1 sets · 8 reps, 2s squeeze at top
4. Landmine Press2/2 sets · 8–10 reps each side, controlled descent, 2–3 RIR
5. Single-Leg Romanian Deadlift2/2 sets · 6–8 reps each leg, hip-hinge, slow 3s eccentric
6. Band-Assisted Pull-Up (or Negative)2/2 sets · 6–8 reps, controlled, neutral grip if possible
7. Dumbbell Hip Thrust2/2 sets · 8–10 reps, 1s hold at top, drive through heels
8. Dumbbell Step-Up2/2 sets · 6–8 reps each leg, drive through glute at top
9. Landmine Anti-Rotation Hold2/2 sets · Hold/resist 10–12s each side (light load) or 6 controlled reps
10. Dead Bug2/2 sets · 8 reps each side, slow and focused on breathing
11. Cat-Cow + Thoracic Rotation1/1 sets · 1–2 minutes easy to release tension

“First workout as dad of two!”