Workout A · Row Focus
20–30 min · pull-dominant. Face Pulls anchor the session; row and pulldown build back thickness and control. Rest ~30–45s between exercises.
Workout B · Pull Endurance
20–30 min · pull-dominant. Higher time-under-tension, lighter load — good for a lighter session or an extra day. Rest ~30–45s between exercises.
Workout C · Core Stability
20–30 min · the lowest-fatigue option. Anti-extension core work plus a Face Pulls finisher — good for a lighter day, or paired with another workout if time allows.
Workout D · Push Balance
20–30 min · the only session with push work. Row-to-chest-press superset uses reciprocal inhibition; pull still outnumbers push 2:1. Rest ~30–45s between exercises.
Workout E · Glute Activation
20–30 min · posterior chain / hip stability. Standing, cable- and band-based — fills the glute gap from prolonged sitting. Rest ~30–45s between exercises.
Golf
Log a round when you play. Separate from today's PT progress bar — optional toward a successful week.
Range Session
Log a practice session at the range. Separate from today's PT progress bar — counts toward a successful week.
Daily Stretch
~10 minutes, every day — including rest days. Independent of which workout you pick.
Nutrition
Fuel the correction — protein for tissue repair, timing around training.
Protein target: 0.7–1g per lb bodyweight/day, capped at ~30–40g per meal.
Hydration: 2–3L water/day.
Stats
A day is successful when Stretch and Nutrition are both fully checked — a workout (or Golf/Range) is only required on days you actually did one.
Rolling 7 days ending today — goal is 5 workouts + 1 range session; Golf is optional.
Calendar
Daily completion — darker means more of that day's Stretch, Nutrition, and workout (if any) got checked off.