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Workout Templates Preview
Lower body foundations
Day 1Warm-upRegular
Walking lungeSets3
Reps30
Rest60 s
90/90 hip mobilitySets1
Reps20
Rest60 s
Supported hip airplanesSets2
Reps6
Rest0 s
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Bench pressStrength
Dumbbell rowStrength
Walking lungeStrength
Kettlebell swingStrength
Goblet squatStrength
Dumbbell shoulder pressStrength
90/90 hip mobilityMobility
Supported hip airplanesMobility
Supported hip airplanesMobility
90/90 hip mobilityMobility
Day 1 / Your program
Make every movement count.
Superset3 rounds
A1
Walking lunge30 reps
A2
Supported hip airplanes6 reps
60 s rest between rounds
Alternative exercise90/90 hip mobility
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Let clients log reps in reserve. See the effort behind every set.
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Lower body foundations
Day 1 Warm-upWalking lungeSets3
Reps30
Rest60 s
90/90 hip mobilitySets1
Reps20
Rest60 s
Supported hip airplanesSets2
Reps6
Rest0 s
Made for this client
01 Personalise02 Deliver03 Train
Your training
Day 1 · Your program
Lower body foundations
Day 1Warm-up
Walking lunge3 × 30 reps · 60 s
90/90 hip mobility1 × 20 reps · 60 s
Supported hip airplanes2 × 6 reps · 0 s
Start workout
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Every set.
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Track reps, weight and personal bests. See the gains and the lighter weeks.
Bench press
Workout timeline
- Week 150 kg × 8—Starting point
- Week 252.5 kg × 8New PR
- Week 350 kg × 8-2.5 kg
- Week 455 kg × 8New PR
- Week 552.5 kg × 8-2.5 kg
- Week 657.5 kg × 8New PR
Exercise insights
57.5 kg × 8New PR
Highest logged 8-rep set
Logged workouts
Week 6| Set | Reps | Weight | Δ kg |
|---|---|---|---|
| 1 | 88 | 57.5 kg52.5 kg | +5 |
| 2 | 109 | 55 kg50 kg | +5 |
| 3 | 1211 | 52.5 kg47.5 kg | +5 |
Total reps30
Volume1,640 kg
New PR57.5 kgMuted values show the previous week.
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