Adaptive Workout Player

1. Plate Pinch Holds (Time)

Sets:

Skip Single-Hand (L/R)

Max Time (Seconds):

2. Standing Hip Abduction

Sets:

Skip Single-Leg (L/R)

Max Reps (Per Side):

3. Ankle Circles or Inversions/Eversions

Sets:

Skip Single-Leg (L/R)

Max Reps Achieved in 1 Set:

4. Pull-aparts/Dynamic-hugs (Band)

Sets:

Skip Single-Exercise (L/R)

Max Reps (per side):

5. TKEs (Band)

Sets:

Skip Single-Leg (L/R)

Max Reps (per side):

6. Tibialis Raises

Sets:

Skip Single-Leg (L/R)

Max Reps Achieved in 1 Set:

7. Single-Leg Balance

Sets:

Skip Single-Leg (L/R)

Max Time (Seconds):

8. Farmer's Carry (Time)

Sets:

Skip Single-Arm (L/R)

Max Time (Seconds):

🔱 PreHab with Cardio

Cardio — Guided Runs & Steady State

Global Settings (Rest Timers)

Exercise Definitions

1. Plate Pinch Holds (Time)

2. Standing Hip Abduction

3. Ankle Circles or Inversions/Eversions

4. Pull-aparts/Dynamic-hugs (Band)

5. TKEs (Band)

6. Tibialis Raises

7. Single-Leg Balance

8. Farmer's Carry (Time)

9. Hollow Hold (Time)

🔱 PreHab with Cardio

Cardio — Guided Runs & Steady State

Global Settings (Rest Timers)

Exercise Definitions

1. Plate Pinch Holds (Time)

2. Standing Hip Abduction

3. Ankle Circles or Inversions/Eversions

4. Pull-aparts/Dynamic-hugs (Band)

5. TKEs (Band)

6. Tibialis Raises

7. Single-Leg Balance

8. Farmer's Carry (Time)

9. Hollow Hold (Time)

Training Log

Rest