Adaptive Workout Player

1. Push-Ups

Sets:

Skip Single-Arm (L/R)

Max Reps Achieved in 1 Set:

2. Pull-ups

Sets:

Skip Single-Arm (L/R)

Max Reps (65% bodyweight):

3. Plate Pinch Holds (Time)

Sets:

Skip Single-Hand (L/R)

Max **Time (Seconds)**:

4. Heel-Toe Walk (Time)

Sets:

Skip Unilateral (L/R)

Max Time (Seconds):

5. Standing Hip Abduction

Sets:

Skip Single-Leg (L/R)

Max Reps (Per Side):

6. Spanish Squat

Sets:

Skip Single-Leg (L/R)

Max Reps Achieved in 1 Set:

7. Ankle Circles

Sets:

Skip Single-Leg (L/R)

Max Reps Achieved in 1 Set:

8. Side-Lying Leg Raises

Sets:

Skip Single-Leg (L/R)

Max Reps (per side):

9. 1-Leg RDL (Bodyweight)

Sets:

Skip Single-Leg (L/R)

Max Reps (per side):

10. Step-Downs

Sets:

Skip Single-Leg (L/R)

Max Reps (per side):

11. TKEs (Band)

Sets:

Skip Single-Leg (L/R)

Max Reps (per side):

12. Tibialis Raises

Sets:

Skip Single-Leg (L/R)

Max Reps Achieved in 1 Set:

13. Clamshells

Sets:

Skip Single-Leg (L/R)

Max Reps (per side):

14. Single-Leg Balance

Sets:

Skip Single-Leg (L/R)

Max Time (Seconds):

15. Farmer's Carry (Time)

Sets:

Skip Single-Arm (L/R)

Max Time (Seconds):

🤸 Adaptive Workout Flow

Global Settings (Rest Timers)

Exercise Definitions

1. Push-Ups

2. Pull-ups

3. Plate Pinch Holds (Time)

4. Heel-Toe Walk (Time)

5. Standing Hip Abduction

6. Spanish Squat

7. Ankle Circles

8. Side-Lying Leg Raises

9. 1-Leg RDL (Bodyweight)

10. Step-Downs

11. TKEs (Band)

12. Tibialis Raises

13. Clamshells

14. Single-Leg Balance

15. Farmer's Carry (Time)