Adaptive Workout Player

1. Push-Ups

Sets:

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Max Reps Achieved in 1 Set:

2. Barbell Row (Compound)

Sets:

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Max Reps Achieved in 1 Set (with working weight):

3. Plate Pinch Holds (Time)

Sets:

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Max **Time (Seconds)** Achieved in 1 Hold:

4. Heel-Toe Walk (Time)

Sets:

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Max Time (Seconds) walked controlled:

5. Standing Hip Abduction

Sets:

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Max Reps Achieved in 1 Set (Per Side):

6. Spanish Squat

Sets:

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Max Reps Achieved in 1 Set (TUT focus):

7. Ankle Circles (Slow & Controlled)

Sets:

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Max Reps Achieved in 1 Set (one direction, per ankle):

8. Side-Lying Leg Raises

Sets:

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Max Reps Achieved in 1 Set (per side):

9. 1-Leg RDL (Bodyweight)

Sets:

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Max Reps Achieved in 1 Set (per side):

10. Step-Downs

Sets:

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Max Reps Achieved in 1 Set (per side):

11. TKEs (Band - Terminal Knee Extensions)

Sets:

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Max Reps Achieved in 1 Set (per side):

12. Tibialis Raises

Sets:

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Max Reps Achieved in 1 Set:

13. Clamshells

Sets:

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Max Reps Achieved in 1 Set (per side):

14. Single-Leg Balance (Time)

Sets:

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Max Time (Seconds) held balanced (per side):

15. Farmer's Carry (Time)

Sets:

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Max Time (Seconds) carried (or walk distance time):

🤸 Adaptive Workout Flow

Global Settings (Rest Timers)

Exercise Definitions

1. Push-Ups

2. Barbell Row (Compound)

3. Plate Pinch Holds (Time)

4. Heel-Toe Walk (Time)

5. Standing Hip Abduction

6. Spanish Squat

7. Ankle Circles (Slow & Controlled)

8. Side-Lying Leg Raises

9. 1-Leg RDL (Bodyweight)

10. Step-Downs

11. TKEs (Band - Terminal Knee Extensions)

12. Tibialis Raises

13. Clamshells

14. Single-Leg Balance (Time)

15. Farmer's Carry (Time)