Shape what members train next.

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Upper Core Express

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Twist and Shred

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Lower Ab Focus

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Lower Ab Express

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Leg Day B (v2)

Prep (5–7 min): 90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift. Log one warm-up set in the WARMUP box below.

Leg Day B (v2)

Prep (5–7 min): 90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift. Log one warm-up set in the WARMUP box below.

Core + Conditioning + Mobility

90/90 Breathing w/ Reach (2 rounds × 4–6 breaths) → 1 easy practice round of minutes 1–3.

Upper Body Pull + Rear Delts + Bicepts

Prep: hang = scap pull ups (2 x 5) -> 1-2 warm up sets for pull ups

Leg Day B (Hard Day)

90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift.

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Wide Leg Hamstring Stretch

The Wide Leg Hamstring Stretch targets the hamstrings and inner thighs by stretching them while your legs are spread wide apart How to Perform - Sit on the floor and extend your legs wide apart - Keep your knees slightly soft, not locked - Hinge forward at the hips, reaching your hands toward the floor or your feet and hold

Warrior Pose

Warrior Pose is a powerful standing yoga pose that builds strength in the legs and core while improving balance and flexibility in the hips How to Perform - Step one foot forward and bend that front knee to align over the ankle. Keep the back leg straight and strong, with the foot angled slightly outward - Square your hips forward and lift your chest - Extend your arms out to the sides at shoulder height, palms facing down - Hold and repeat on the other leg

Supported Hamstring Stretch

The Supported Hamstring Stretch targets the hamstrings while providing support from a bench, making it easier to maintain proper form and deepen the stretch safely. This stretch helps improve hamstring flexibility, reduce muscle tightness, and enhance lower body mobility How to Perform - Stand facing a bench or sturdy surface - Place one heel on the bench with your leg straight and toes pointing up - Keep your hips square and back flat - Slowly hinge forward at the hips, reaching toward your toes while keeping your spine long - Hold and repeat to other side

Superman Stretch

The Superman exercise strengthens the lower back, glutes, and shoulders by lifting the arms and legs off the ground while lying face down. It improves core stability, posture, and helps reduce lower back pain How to Perform - Lie on your stomach with your arms extended in front of you and your legs straight - Engage your core muscles - Slowly lift your arms and legs off the ground, keeping your knees and elbows straight - Hold for a few seconds - Slowly lower your arms and legs back to the ground