Progress
34%
Overall
0d
Streak
302
Logged
Week by Week
Full Log
5 minutes treadmill or stationary bike — moderate pace (RPE 5–6)
2026-04-13 · Cardio Warm-Up
5 sets · 7
Mini-Band Lateral Walk
2026-04-13 · Circuit — 2 Rounds (minimal rest within round; 90s after each round) · Sub: Side-Lying Hip Abduction (no band)
Barbell Hip Thrust
2026-04-13 · Circuit — 2 Rounds (minimal rest within round; 90s after each round)
Side Plank
2026-04-13 · Functional Warm-Up (Lower Body)
Cat-Cow to T-Spine Rotation
2026-04-13 · Functional Warm-Up (Lower Body)
Half-Kneeling Ankle Dorsiflexion
2026-04-13 · Functional Warm-Up (Lower Body)
90/90 Hip Rotations
2026-04-13 · Functional Warm-Up (Lower Body)
Half-Kneeling Hip Flexor Stretch w/ Reach
2026-04-13 · Functional Warm-Up (Lower Body)
Glute Bridge w/ Band Abduction
2026-04-13 · Functional Warm-Up (Lower Body)
Front Plank
2026-04-13 · Functional Warm-Up (Lower Body)
Pogo Jumps
2026-04-13 · Intro Plyos — Golf Power Prep
Squat Jump to Stick
2026-04-13 · Intro Plyos — Golf Power Prep
Lateral Line Hops
2026-04-13 · Intro Plyos — Golf Power Prep
Goblet Squat
2026-04-13 · Strength A — Squat Pattern
Romanian Deadlift (DB)
2026-04-13 · Strength B — Hip Hinge · Sub: Single-Leg RDL (DB, one leg at a time)
Bulgarian Split Squat (DB)
2026-04-13 · Strength C — Single-Leg
Treadmill / Elliptical / Bike
2026-04-14 · Cardio
Thoracic Spine
2026-04-14 · Foam Rolling (8–10 min)
IT Band
2026-04-14 · Foam Rolling (8–10 min)
Quads
2026-04-14 · Foam Rolling (8–10 min)
Lats
2026-04-14 · Foam Rolling (8–10 min)
90/90 Hip Stretch (hold)
2026-04-14 · Mobility Circuit — 2 Rounds
Child's Pose Lat Stretch
2026-04-14 · Mobility Circuit — 2 Rounds
Lying Glute Stretch
2026-04-14 · Mobility Circuit — 2 Rounds
Standing Hip Circles
2026-04-14 · Mobility Circuit — 2 Rounds
Pigeon Pose
2026-04-14 · Mobility Circuit — 2 Rounds
Half-Kneeling Adductor Rock
2026-04-14 · Mobility Circuit — 2 Rounds
Lunge w/ T-Spine Rotation
2026-04-14 · Mobility Circuit — 2 Rounds
Face Pulls
2026-04-15 · Accessory — Rotational Strength
Cable Chop (High to Low)
2026-04-15 · Accessory — Rotational Strength
Half-Kneeling Landmine Press
2026-04-15 · Accessory — Rotational Strength
5 minutes treadmill or stationary bike — moderate pace (RPE 5–6)
2026-04-15 · Cardio Warm-Up
Bird Dog
2026-04-15 · Core/Stability — 2 Rounds
Side Plank w/ Reach
2026-04-15 · Core/Stability — 2 Rounds
Wall Slides
2026-04-15 · Functional Warm-Up (Upper Body)
Light Band External Rotations
2026-04-15 · Functional Warm-Up (Upper Body)
Cat-Cow to T-Spine Rotation
2026-04-15 · Functional Warm-Up (Upper Body)
Open Book T-Spine Rotation
2026-04-15 · Functional Warm-Up (Upper Body)
Serratus Wall Slides w/ Foam Roller
2026-04-15 · Functional Warm-Up (Upper Body)
Band Pull-Aparts
2026-04-15 · Functional Warm-Up (Upper Body) · Sub: Rear Delt Fly (light DB)
DB Incline Bench Press
2026-04-15 · Strength A — Push
Two-Arm Prone DB Row
2026-04-15 · Strength B — Pull
Treadmill / Elliptical / Bike
2026-04-16 · Cardio
T-Spine Rotation (seated or kneeling)
2026-04-16 · Golf Mobility Circuit — 2 Rounds (no rest between exercises)
Lateral Squat Stretch
2026-04-16 · Golf Mobility Circuit — 2 Rounds (no rest between exercises)
Standing Hip Circles
2026-04-16 · Golf Mobility Circuit — 2 Rounds (no rest between exercises)
Step-Through Lunge w/ T-Spine Rotation
2026-04-16 · Golf Mobility Circuit — 2 Rounds (no rest between exercises)
Thoracic Spine Foam Roll
2026-04-16 · Golf Mobility Circuit — 2 Rounds (no rest between exercises)
Shoulder Cross-Body Stretch
2026-04-16 · Golf Mobility Circuit — 2 Rounds (no rest between exercises)
Child's Pose Lat Stretch
2026-04-16 · Golf Mobility Circuit — 2 Rounds (no rest between exercises) · Sub: Banded Overhead Lat Stretch (loop band at height; sit back into stretch)
5 minutes treadmill or stationary bike — moderate pace (RPE 5–6)
2026-04-17 · Cardio Warm-Up
Cable Woodchop (Low to High)
2026-04-17 · Core Finisher — 1 Round
Half-Kneeling Ankle Dorsiflexion
2026-04-17 · Functional Warm-Up (Full Body / Golf Power)
Glute Bridge w/ Band Abduction
2026-04-17 · Functional Warm-Up (Full Body / Golf Power)
Band Pull-Aparts
2026-04-17 · Functional Warm-Up (Full Body / Golf Power) · Sub: Rear Delt Fly (light DB)
Wall Slides
2026-04-17 · Functional Warm-Up (Full Body / Golf Power)
Cat-Cow to T-Spine Rotation
2026-04-17 · Functional Warm-Up (Full Body / Golf Power)
90/90 Hip Rotations
2026-04-17 · Functional Warm-Up (Full Body / Golf Power)
Open Book T-Spine Rotation
2026-04-17 · Functional Warm-Up (Full Body / Golf Power)
Half-Kneeling Hip Flexor Stretch w/ Reach
2026-04-17 · Functional Warm-Up (Full Body / Golf Power)
Split-Stance Cable Hip Rotation
2026-04-17 · Golf Power Circuit — 3 Rounds (minimal rest within; 90s after each round)
Farmer's Carry
2026-04-17 · Golf Power Circuit — 3 Rounds (minimal rest within; 90s after each round)
Kettlebell Swing
2026-04-17 · Golf Power Circuit — 3 Rounds (minimal rest within; 90s after each round)
Landmine Rotational Press
2026-04-17 · Golf Power Circuit — 3 Rounds (minimal rest within; 90s after each round) · Sub: Half-Kneeling Single-Arm DB Rotational Press
Pogo Jumps
2026-04-17 · Intro Plyos — Golf Power
Broad Jump to Stick
2026-04-17 · Intro Plyos — Golf Power
Med Ball Rotational Throw (wall)
2026-04-17 · Intro Plyos — Golf Power
Trap Bar Deadlift
2026-04-17 · Strength A — Full Body Hinge
DB Push Press
2026-04-17 · Strength B — Push / Pull
Single-Arm DB Row
2026-04-17 · Strength B — Push / Pull
Treadmill / Elliptical / Bike
2026-04-18 · Cardio Warm-Up
Kettlebell Swing
2026-04-18 · Functional Circuit — 2 Rounds (minimal rest within; 90s after each round)
Med Ball Slam
2026-04-18 · Functional Circuit — 2 Rounds (minimal rest within; 90s after each round)
Dumbbell Lateral Lunge
2026-04-18 · Functional Circuit — 2 Rounds (minimal rest within; 90s after each round)
Box Step-Up (DB)
2026-04-18 · Functional Circuit — 2 Rounds (minimal rest within; 90s after each round)
Rowing Machine
2026-04-18 · Functional Circuit — 2 Rounds (minimal rest within; 90s after each round)
TRX Row
2026-04-18 · Functional Circuit — 2 Rounds (minimal rest within; 90s after each round)
60-minute group yoga class at East Bank Club
2026-04-19 · Option A — Group Yoga Class (Recommended)
Mountain Climber
2026-04-19 · Option B — Cardio + Core Circuit
Russian Twist
2026-04-19 · Option B — Cardio + Core Circuit
Leg Raise
2026-04-19 · Option B — Cardio + Core Circuit
Bicycle Crunch
2026-04-19 · Option B — Cardio + Core Circuit
Exercise
2026-04-19 · Option B — Cardio + Core Circuit
Reverse Lunge
2026-04-19 · Option B — Cardio + Core Circuit
Push-Up
2026-04-19 · Option B — Cardio + Core Circuit
Squat Jump
2026-04-19 · Option B — Cardio + Core Circuit
---
2026-04-19 · Option B — Cardio + Core Circuit
Treadmill / Elliptical / Bike
2026-04-19 · Option B — Cardio + Core Circuit
Plank
2026-04-19 · Option B — Cardio + Core Circuit
5 minutes treadmill or stationary bike — moderate pace (RPE 5–6)
2026-04-20 · Cardio Warm-Up
Barbell Hip Thrust
2026-04-20 · Circuit — 3 Rounds (minimal rest within; 90s after each round)
Mini-Band Lateral Walk
2026-04-20 · Circuit — 3 Rounds (minimal rest within; 90s after each round) · Sub: Side-Lying Hip Abduction (no band)
Dead Bug (slow tempo)
2026-04-20 · Core Finisher — 1 Round
Front Plank
2026-04-20 · Functional Warm-Up (Lower Body)
Side Plank
2026-04-20 · Functional Warm-Up (Lower Body)
Half-Kneeling Ankle Dorsiflexion
2026-04-20 · Functional Warm-Up (Lower Body)
Half-Kneeling Hip Flexor Stretch w/ Reach
2026-04-20 · Functional Warm-Up (Lower Body)
90/90 Hip Rotations
2026-04-20 · Functional Warm-Up (Lower Body)
Glute Bridge w/ Band Abduction
2026-04-20 · Functional Warm-Up (Lower Body)
Cat-Cow to T-Spine Rotation
2026-04-20 · Functional Warm-Up (Lower Body)
Squat Jump to Stick
2026-04-20 · Intro Plyos — Golf Power Prep
Lateral Line Hops
2026-04-20 · Intro Plyos — Golf Power Prep
Pogo Jumps
2026-04-20 · Intro Plyos — Golf Power Prep
Goblet Squat
2026-04-20 · Strength A — Squat Pattern
Romanian Deadlift (DB)
2026-04-20 · Strength B — Hip Hinge
Bulgarian Split Squat (DB)
2026-04-20 · Strength C — Single-Leg
Treadmill / Elliptical / Bike
2026-04-21 · Cardio
Thoracic Spine
2026-04-21 · Foam Rolling (8–10 min)
Quads
2026-04-21 · Foam Rolling (8–10 min)
Lats
2026-04-21 · Foam Rolling (8–10 min)
IT Band
2026-04-21 · Foam Rolling (8–10 min)
Pigeon Pose
2026-04-21 · Mobility Circuit — 2 Rounds
Child's Pose Lat Stretch
2026-04-21 · Mobility Circuit — 2 Rounds
Lying Glute Stretch
2026-04-21 · Mobility Circuit — 2 Rounds
Standing Hip Circles
2026-04-21 · Mobility Circuit — 2 Rounds
90/90 Hip Stretch (hold)
2026-04-21 · Mobility Circuit — 2 Rounds
Lunge w/ T-Spine Rotation
2026-04-21 · Mobility Circuit — 2 Rounds
Half-Kneeling Adductor Rock
2026-04-21 · Mobility Circuit — 2 Rounds
Face Pulls
2026-04-22 · Accessory — Rotational Strength
Half-Kneeling Landmine Press
2026-04-22 · Accessory — Rotational Strength
Cable Chop (High to Low)
2026-04-22 · Accessory — Rotational Strength
5 minutes treadmill or stationary bike — moderate pace (RPE 5–6)
2026-04-22 · Cardio Warm-Up
Light Band External Rotations
2026-04-22 · Functional Warm-Up (Upper Body)
Open Book T-Spine Rotation
2026-04-22 · Functional Warm-Up (Upper Body)
Wall Slides
2026-04-22 · Functional Warm-Up (Upper Body)
Serratus Wall Slides w/ Foam Roller
2026-04-22 · Functional Warm-Up (Upper Body)
Cat-Cow to T-Spine Rotation
2026-04-22 · Functional Warm-Up (Upper Body)
Band Pull-Aparts
2026-04-22 · Functional Warm-Up (Upper Body)
DB Incline Bench Press
2026-04-22 · Strength A — Push
Two-Arm Prone DB Row
2026-04-22 · Strength B — Pull
Treadmill / Elliptical / Bike
2026-04-23 · Cardio
T-Spine Rotation (seated or kneeling)
2026-04-23 · Golf Mobility Circuit — 2 Rounds (no rest between exercises)
Step-Through Lunge w/ T-Spine Rotation
2026-04-23 · Golf Mobility Circuit — 2 Rounds (no rest between exercises)
Thoracic Spine Foam Roll
2026-04-23 · Golf Mobility Circuit — 2 Rounds (no rest between exercises)
Band Across-Chest Rotation
2026-04-23 · Golf Mobility Circuit — 2 Rounds (no rest between exercises) · Sub: Torso Rotation (bodyweight, arms crossed at chest)
Shoulder Cross-Body Stretch
2026-04-23 · Golf Mobility Circuit — 2 Rounds (no rest between exercises)
Standing Hip Circles
2026-04-23 · Golf Mobility Circuit — 2 Rounds (no rest between exercises)
Lateral Squat Stretch
2026-04-23 · Golf Mobility Circuit — 2 Rounds (no rest between exercises)
5 minutes treadmill or stationary bike — moderate pace (RPE 5–6)
2026-04-24 · Cardio Warm-Up
Half-Kneeling Hip Flexor Stretch w/ Reach
2026-04-24 · Functional Warm-Up (Full Body / Golf Power)
Open Book T-Spine Rotation
2026-04-24 · Functional Warm-Up (Full Body / Golf Power)
90/90 Hip Rotations
2026-04-24 · Functional Warm-Up (Full Body / Golf Power)
Cat-Cow to T-Spine Rotation
2026-04-24 · Functional Warm-Up (Full Body / Golf Power)
Wall Slides
2026-04-24 · Functional Warm-Up (Full Body / Golf Power)
Band Pull-Aparts
2026-04-24 · Functional Warm-Up (Full Body / Golf Power) · Sub: Rear Delt Fly (light DB)
Glute Bridge w/ Band Abduction
2026-04-24 · Functional Warm-Up (Full Body / Golf Power)
Half-Kneeling Ankle Dorsiflexion
2026-04-24 · Functional Warm-Up (Full Body / Golf Power)
Farmer's Carry
2026-04-24 · Golf Power Circuit — 2 Rounds (90s after each round)
Kettlebell Swing
2026-04-24 · Golf Power Circuit — 2 Rounds (90s after each round)
Split-Stance Cable Hip Rotation
2026-04-24 · Golf Power Circuit — 2 Rounds (90s after each round)
Landmine Rotational Press
2026-04-24 · Golf Power Circuit — 2 Rounds (90s after each round) · Sub: Half-Kneeling Single-Arm DB Rotational Press
Pogo Jumps
2026-04-24 · Intro Plyos — Golf Power
Broad Jump to Stick
2026-04-24 · Intro Plyos — Golf Power
Med Ball Rotational Throw (wall)
2026-04-24 · Intro Plyos — Golf Power
Trap Bar Deadlift
2026-04-24 · Strength A — Full Body Hinge
Single-Arm DB Row
2026-04-24 · Strength B — Push / Pull
DB Push Press
2026-04-24 · Strength B — Push / Pull
Treadmill / Elliptical / Bike
2026-04-25 · Cardio Warm-Up
Incline Treadmill Walk
2026-04-25 · Cool-Down
Kettlebell Swing
2026-04-25 · Functional Circuit — 2 Rounds (minimal rest within; 90s after each round)
Box Step-Up (DB)
2026-04-25 · Functional Circuit — 2 Rounds (minimal rest within; 90s after each round)
Dumbbell Lateral Lunge
2026-04-25 · Functional Circuit — 2 Rounds (minimal rest within; 90s after each round)
Med Ball Slam
2026-04-25 · Functional Circuit — 2 Rounds (minimal rest within; 90s after each round)
TRX Row
2026-04-25 · Functional Circuit — 2 Rounds (minimal rest within; 90s after each round) · Sub: Bent-Over DB Row
Rowing Machine
2026-04-25 · Functional Circuit — 2 Rounds (minimal rest within; 90s after each round)
60-minute group yoga class at East Bank Club
2026-04-26 · Option A — Group Yoga Class (Recommended)
Mountain Climber
2026-04-26 · Option B — Cardio + Core Circuit
Russian Twist
2026-04-26 · Option B — Cardio + Core Circuit
Push-Up
2026-04-26 · Option B — Cardio + Core Circuit
Treadmill / Elliptical / Bike
2026-04-26 · Option B — Cardio + Core Circuit
Bicycle Crunch
2026-04-26 · Option B — Cardio + Core Circuit
Plank
2026-04-26 · Option B — Cardio + Core Circuit
---
2026-04-26 · Option B — Cardio + Core Circuit
Exercise
2026-04-26 · Option B — Cardio + Core Circuit
Reverse Lunge
2026-04-26 · Option B — Cardio + Core Circuit
Squat Jump
2026-04-26 · Option B — Cardio + Core Circuit
Leg Raise
2026-04-26 · Option B — Cardio + Core Circuit
5 minutes treadmill or stationary bike — moderate pace (RPE 5–6)
2026-04-27 · Cardio Warm-Up
Barbell Hip Thrust
2026-04-27 · Circuit — 3 Rounds (90s after each round) · Sub: Single-Leg Hip Thrust (bodyweight)
Mini-Band Lateral Walk
2026-04-27 · Circuit — 3 Rounds (90s after each round) · Sub: Side-Lying Hip Abduction (no band)
Half-Kneeling Pallof Press
2026-04-27 · Core Finisher — 1 Round
Dead Bug (slow tempo)
2026-04-27 · Core Finisher — 1 Round
Half-Kneeling Hip Flexor Stretch w/ Reach
2026-04-27 · Functional Warm-Up (Lower Body)
Glute Bridge w/ Band Abduction
2026-04-27 · Functional Warm-Up (Lower Body)
Half-Kneeling Ankle Dorsiflexion
2026-04-27 · Functional Warm-Up (Lower Body)
Front Plank
2026-04-27 · Functional Warm-Up (Lower Body)
Cat-Cow to T-Spine Rotation
2026-04-27 · Functional Warm-Up (Lower Body)
Side Plank
2026-04-27 · Functional Warm-Up (Lower Body)
90/90 Hip Rotations
2026-04-27 · Functional Warm-Up (Lower Body)
Squat Jump to Stick
2026-04-27 · Intro Plyos — Golf Power Prep
Pogo Jumps
2026-04-27 · Intro Plyos — Golf Power Prep
Lateral Line Hops
2026-04-27 · Intro Plyos — Golf Power Prep
Barbell Back Squat
2026-04-27 · Strength A — Squat Pattern · Sub: Goblet Squat (heavy DB)
Romanian Deadlift (DB)
2026-04-27 · Strength B — Hip Hinge
Bulgarian Split Squat (DB)
2026-04-27 · Strength C — Single-Leg
Treadmill / Elliptical / Bike
2026-04-28 · Cardio
IT Band
2026-04-28 · Foam Rolling (8–10 min)
Lats
2026-04-28 · Foam Rolling (8–10 min)
Thoracic Spine
2026-04-28 · Foam Rolling (8–10 min)
Quads
2026-04-28 · Foam Rolling (8–10 min)
Half-Kneeling Adductor Rock
2026-04-28 · Mobility Circuit — 2 Rounds
90/90 Hip Stretch (hold)
2026-04-28 · Mobility Circuit — 2 Rounds
Standing Hip Circles
2026-04-28 · Mobility Circuit — 2 Rounds
Pigeon Pose
2026-04-28 · Mobility Circuit — 2 Rounds
Lunge w/ T-Spine Rotation
2026-04-28 · Mobility Circuit — 2 Rounds
Half-Kneeling Landmine Press
2026-04-29 · Accessory — Rotational Strength · Sub: Half-Kneeling Single-Arm DB Press
Cable Chop (High to Low)
2026-04-29 · Accessory — Rotational Strength
Face Pulls
2026-04-29 · Accessory — Rotational Strength
5 minutes treadmill or stationary bike — moderate pace (RPE 5–6)
2026-04-29 · Cardio Warm-Up
Side Plank w/ Reach
2026-04-29 · Core/Stability — 2 Rounds
Bird Dog
2026-04-29 · Core/Stability — 2 Rounds
Serratus Wall Slides w/ Foam Roller
2026-04-29 · Functional Warm-Up (Upper Body)
Light Band External Rotations
2026-04-29 · Functional Warm-Up (Upper Body)
Band Pull-Aparts
2026-04-29 · Functional Warm-Up (Upper Body)
Cat-Cow to T-Spine Rotation
2026-04-29 · Functional Warm-Up (Upper Body)
Wall Slides
2026-04-29 · Functional Warm-Up (Upper Body)
Open Book T-Spine Rotation
2026-04-29 · Functional Warm-Up (Upper Body)
DB Incline Bench Press
2026-04-29 · Strength A — Push
Seated Cable Row
2026-04-29 · Strength B — Pull
Lateral Squat Stretch
2026-04-30 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
Standing Hip Circles
2026-04-30 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
T-Spine Rotation (seated or kneeling)
2026-04-30 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
Step-Through Lunge w/ T-Spine Rotation + Overhead Reach
2026-04-30 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
Thoracic Spine Foam Roll
2026-04-30 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
Band Across-Chest Rotation
2026-04-30 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
Supine Hip Internal Rotation
2026-04-30 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
Shoulder Cross-Body Stretch
2026-04-30 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
Child's Pose Lat Stretch
2026-04-30 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
60-minute group yoga class at East Bank Club
2026-05-03 · Option A — Group Yoga Class (Recommended)
Exercise
2026-05-03 · Option B — Cardio + Core Circuit
Squat Jump
2026-05-03 · Option B — Cardio + Core Circuit
---
2026-05-03 · Option B — Cardio + Core Circuit
Push-Up
2026-05-03 · Option B — Cardio + Core Circuit
Treadmill / Elliptical / Bike
2026-05-03 · Option B — Cardio + Core Circuit
Russian Twist
2026-05-03 · Option B — Cardio + Core Circuit
Leg Raise
2026-05-03 · Option B — Cardio + Core Circuit
Bicycle Crunch
2026-05-03 · Option B — Cardio + Core Circuit
Plank
2026-05-03 · Option B — Cardio + Core Circuit
Reverse Lunge
2026-05-03 · Option B — Cardio + Core Circuit
Mountain Climber
2026-05-03 · Option B — Cardio + Core Circuit
5 minutes treadmill or stationary bike — moderate pace (RPE 5–6)
2026-05-04 · Cardio Warm-Up
Lying Hamstring Curl (machine)
2026-05-04 · Circuit — 3 Rounds (90s after each round)
Barbell Hip Thrust
2026-05-04 · Circuit — 3 Rounds (90s after each round)
Front Plank
2026-05-04 · Functional Warm-Up (Lower Body)
Half-Kneeling Hip Flexor Stretch w/ Reach
2026-05-04 · Functional Warm-Up (Lower Body)
90/90 Hip Rotations
2026-05-04 · Functional Warm-Up (Lower Body)
Glute Bridge w/ Band Abduction
2026-05-04 · Functional Warm-Up (Lower Body)
Cat-Cow to T-Spine Rotation
2026-05-04 · Functional Warm-Up (Lower Body)
Side Plank
2026-05-04 · Functional Warm-Up (Lower Body)
Half-Kneeling Ankle Dorsiflexion
2026-05-04 · Functional Warm-Up (Lower Body)
Squat Jump to Stick
2026-05-04 · Intro Plyos — Golf Power Prep
Pogo Jumps
2026-05-04 · Intro Plyos — Golf Power Prep
Lateral Line Hops
2026-05-04 · Intro Plyos — Golf Power Prep
Barbell Back Squat
2026-05-04 · Strength A — Squat Pattern · Sub: Goblet Squat (heavy DB)
Romanian Deadlift (DB)
2026-05-04 · Strength B — Hip Hinge
Bulgarian Split Squat (DB)
2026-05-04 · Strength C — Single-Leg
Lats
2026-05-05 · Foam Rolling (8–10 min)
Thoracic Spine
2026-05-05 · Foam Rolling (8–10 min)
IT Band
2026-05-05 · Foam Rolling (8–10 min)
Quads
2026-05-05 · Foam Rolling (8–10 min)
Lying Glute Stretch
2026-05-05 · Mobility Circuit — 2 Rounds
Half-Kneeling Adductor Rock
2026-05-05 · Mobility Circuit — 2 Rounds
Child's Pose Lat Stretch
2026-05-05 · Mobility Circuit — 2 Rounds
Lunge w/ T-Spine Rotation
2026-05-05 · Mobility Circuit — 2 Rounds
Supine Hip Internal Rotation
2026-05-05 · Mobility Circuit — 2 Rounds
Standing Hip Circles
2026-05-05 · Mobility Circuit — 2 Rounds
Pigeon Pose
2026-05-05 · Mobility Circuit — 2 Rounds
90/90 Hip Stretch (hold)
2026-05-05 · Mobility Circuit — 2 Rounds
Half-Kneeling Landmine Press
2026-05-06 · Accessory — Rotational Strength · Sub: Half-Kneeling Arnold Press (DB)
Cable Chop (High to Low)
2026-05-06 · Accessory — Rotational Strength
Face Pulls
2026-05-06 · Accessory — Rotational Strength
5 minutes treadmill or stationary bike — moderate pace (RPE 5–6)
2026-05-06 · Cardio Warm-Up
Light Band External Rotations
2026-05-06 · Functional Warm-Up (Upper Body)
Band Pull-Aparts
2026-05-06 · Functional Warm-Up (Upper Body) · Sub: Rear Delt Fly (light DB)
Wall Slides
2026-05-06 · Functional Warm-Up (Upper Body)
Open Book T-Spine Rotation
2026-05-06 · Functional Warm-Up (Upper Body)
Serratus Wall Slides w/ Foam Roller
2026-05-06 · Functional Warm-Up (Upper Body)
Cat-Cow to T-Spine Rotation
2026-05-06 · Functional Warm-Up (Upper Body)
DB Incline Bench Press
2026-05-06 · Strength A — Push
Seated Cable Row
2026-05-06 · Strength B — Pull
Treadmill / Elliptical / Bike
2026-05-07 · Cardio
Band Across-Chest Rotation
2026-05-07 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation) · Sub: Golf Club / Towel Rotation Hold
Standing Hip Circles
2026-05-07 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
Lateral Squat Stretch
2026-05-07 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
T-Spine Rotation (seated or kneeling)
2026-05-07 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
Thoracic Spine Foam Roll
2026-05-07 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
Step-Through Lunge w/ T-Spine Rotation + Overhead Reach
2026-05-07 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
Supine Hip Internal Rotation
2026-05-07 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
Shoulder Cross-Body Stretch
2026-05-07 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
Child's Pose Lat Stretch
2026-05-07 · Golf Mobility Circuit — 2 Rounds (progress reps and holds from Foundation)
60-minute group yoga class at East Bank Club
2026-05-10 · Option A — Group Yoga Class (Recommended)
Treadmill / Elliptical / Bike
2026-05-10 · Option B — Cardio + Core Circuit
Squat Jump
2026-05-10 · Option B — Cardio + Core Circuit
Russian Twist
2026-05-10 · Option B — Cardio + Core Circuit
Leg Raise
2026-05-10 · Option B — Cardio + Core Circuit
Bicycle Crunch
2026-05-10 · Option B — Cardio + Core Circuit
Plank
2026-05-10 · Option B — Cardio + Core Circuit
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2026-05-10 · Option B — Cardio + Core Circuit
Exercise
2026-05-10 · Option B — Cardio + Core Circuit
Reverse Lunge
2026-05-10 · Option B — Cardio + Core Circuit
Push-Up
2026-05-10 · Option B — Cardio + Core Circuit
Mountain Climber
2026-05-10 · Option B — Cardio + Core Circuit