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 or a range session. Separate from today's PT progress bar — Range counts toward a successful week, Golf is optional.
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.
Meds
Twice daily. Counts toward today's success, same as Stretch and Nutrition.
Routines
Bookend the day. Counts toward today's success, same as Stretch, Nutrition, and Meds.
Stats
A day's baseline is Stretch, Nutrition, Meds, and Routines all fully checked — a workout (or Golf/Range) is only required on days you actually did one. Drag the slider below to view your consistency at a lighter bar than 100%.
Rolling 7 days ending today — goal is 5 workouts + 1 range session; Golf is optional.
How consistently each category gets done, across every tracked day.
Workout Breakdown Successful Days CalendarDarker means more of that day's Stretch, Nutrition, Meds, Routines, and workout (if any) got checked off.