What the community trained.

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!”