Monday, October 12
2026-10-12
0/18 exercises
0%
🔄
Substitute entire day
Cardio Warm-Up
0/1
Treadmill / Bike / Rower
sub
Functional Warm-Up (Lower Body)
0/5
Half-Kneeling Hip Flexor Stretch w/ Reach
2 sets · 5 reps/side
sub
90/90 Hip Rotations
2 sets · 8 reps/side
sub
Glute Bridge w/ Band Abduction
2 sets · 12 reps
sub
Cat-Cow to T-Spine Rotation
2 sets · 8 reps
sub
Half-Kneeling Ankle Dorsiflexion
2 sets · 10 reps/side
sub
Power Lead-In — Golf Power (full recovery between sets)
0/3
Split-Stance Cable Rotation (fast)
2 sets · 6/side
sub
Squat Jump to Stick
2 sets · 5
sub
Lateral Bound to Stick
2 sets · 4/side
sub
Strength A — Squat Pattern
0/1
Barbell Back Squat
2 sets · 8
sub
Strength B — Single-Leg
0/1
DB Walking Lunge
2 sets · 8/side
sub
Strength C — Hip Drive
0/1
Barbell Hip Thrust
2 sets · 12
sub
Posterior Circuit — 2 Rounds (90s after each round)
0/3
Lying Hamstring Curl (machine)
2 sets · 12
sub
Mini-Band Lateral Walk
2 sets · 10 steps each way
sub
Copenhagen Plank
2 sets · 20 sec/side
sub
Core Finisher — 2 Rounds (minimal rest; keep heart rate up)
0/3
Dead Bug (slow tempo)
2 sets · 8/side
sub
Half-Kneeling Pallof Press
2 sets · 10/side
sub
Mountain Climbers
2 sets · 30 sec
sub
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