PT

Workouts

Pick one — no fixed schedule. Aim for 4x/week in any order; see Stats for this week's progress.

Workout A · Row Focus

25–35 min · pull-dominant, opens with a thoracic rotation warm-up. Face Pulls anchor the session; row and pulldown build back thickness and control, Pallof Press adds anti-rotation core work. Rest ~30–45s between exercises.

Kneeling Wall Thoracic Rotation

2 × 8 / side

Core

rest 30–45s

Cable Face Pulls

4 × 15

Pull

rest 30–45s

Standing Cable Row

4 × 12

hip hinge, neutral grip, 2-sec squeeze at top

Pull

rest 30–45s

Single-Arm Cable Pulldown

3 × 12 / arm

Pull

rest 30–45s

Pallof Press

3 × 10 / side

press straight out, resist rotation, brace core

Core

Workout B · Pull Endurance

25–35 min · pull-dominant, opens with a thoracic rotation warm-up. Higher time-under-tension, lighter load, plus a core-stability finisher — good for a lighter session or an extra day. Rest ~30–45s between exercises.

Kneeling Wall Thoracic Rotation

2 × 8 / side

Core

rest 30–45s

Band Pull-Aparts

2 × 10

band is stiff — widen grip, or use light cable

Pull

rest 30–45s

Dead Hangs

3 × 30 sec

Pull

rest 30–45s

Prone Y/T/Shoulder Flexion

2 × 10 per position — 6 sets total

towel roll under forehead; drive from shoulder blades, no neck tension/shrugging

Pull

rest 30–45s

Side Planks

3 × 30–45 sec / side

straight line hip-to-shoulder, hips don't sag

Core

Workout C · Core Stability

25–35 min · the lowest-fatigue option, opens with a thoracic rotation warm-up. Anti-extension core work plus a Face Pulls finisher and a single-leg glute bridge finisher — good for a lighter day, or paired with another workout if time allows.

Kneeling Wall Thoracic Rotation

2 × 8 / side

Core

rest 30–45s

Bird Dog

3 × 10 / side

slow, no lower back arching

Core

rest 30–45s

Dead Bug

3 × 10 / side

press lower back flat to floor

Core

rest 30–45s

Cable Face Pulls

4 × 15

Pull

rest 30–45s

Single-Leg Glute Bridges

3 × 10–12 / side

1-sec squeeze at top, pelvis stays level, no twisting toward the down leg

Glute

Workout D · Push Balance

25–35 min · the only session with push work, opens with a thoracic rotation warm-up. Row-to-chest-press superset uses reciprocal inhibition; pull still outnumbers push 2:1. Glute Bridges finishes the session. Rest ~30–45s between exercises.

Kneeling Wall Thoracic Rotation

2 × 8 / side

Core

rest 30–45s

Cable Face Pulls

4 × 15

Pull

rest 30–45s

Superset · back → chest

Standing Cable Row

4 × 12

Pull

rest 30–45s

Standing Cable Chest Press

3 × 10 (light)

slow, tendon-friendly load — no push-ups

Push

rest 30–45s

Glute Bridges

3 × 15

squeeze glutes at the top, 1-sec pause

Glute

Golf

Log a round or a range session. Separate from today's PT progress bar — Range counts toward a successful week, Golf is optional.

Played golf

Range session

Daily Stretch

~12 minutes, every day — including rest days. Independent of which workout you pick.

Seated Chin Tuck

1 × 15 reps

slow, hold each ~3 sec

Stretch

Chin Tuck Rotation

1 × 10 reps / side

Stretch

Doorway Chest Stretch

2 × 30 sec / side

Stretch

Open Books

2 × 8 reps / side

slow, pause at end range

Stretch

Cat-Cow Flow

8 slow reps

Stretch

Thoracic Extension

60 sec

over a chair back or foam roller

Stretch

Levator Scap Stretch

30 sec / side

Stretch

Ear to Shoulder Stretch

30 sec / side

gentle pull with the opposite hand, don't shrug up to meet it

Stretch

Chin to Armpit Stretch

30 sec / side

look down toward the armpit to target the back of the neck

Stretch

Kneeling Hip Flexor Stretch

2 × 30 sec / side

tuck pelvis under, squeeze the back glute

Stretch

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.

Today

Hit protein target

0.7–1g / lb bodyweight

Protein

Pre-workout meal

protein + carbs, 1–2 hrs before

only counts toward today's success on a day you do an actual workout (not Rest/Off Day)

Protein

Post-workout meal

protein + carbs, within 1–2 hrs after

only counts toward today's success on a day you do an actual workout (not Rest/Off Day)

Protein

Hydration

2–3L water

Protein

Limit

No processed food

Limit

No alcohol on training days

Limit

No late-night eating

Limit

Meds

Twice daily. Counts toward today's success, same as Stretch, Nutrition, and Routines.

Morning

Night

Routines

Bookend the day. Counts toward today's success, same as Stretch, Nutrition, and Meds.

Morning Routine

Evening Routine

Stats

A day's baseline is Stretch, Nutrition, Meds, and Routines all fully checked. A workout (or Rest/Off Day) only factors in once you've picked one for the day — Golf and Range are tracked separately for the weekly goal and don't affect this. Drag the slider below to view your consistency at a lighter bar than 100%.

Success Threshold

100%

This Week

Rolling 7 days ending today — goal is 4 workouts + 1 range session; Golf is optional.

Workouts0 / 4

Range sessions0 / 1

Golf (optional)0

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Days at pace

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Longest pace run

Daily

Streaks, totals, and rate below count a day once it hits your threshold — today isn't factored in until then, so it won't drag these down while still in progress.

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Current streak

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Longest streak

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Successful days

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Success rate

Category Trends

How consistently each category gets done, across completed days — same as Daily above, today only joins once it hits your threshold.

Workout Breakdown

How many times you've completed each workout, all time.

Successful Days

Days meeting the threshold above.

Calendar

Brighter green means more of that day's Stretch, Nutrition, Meds, Routines, and workout (if any) got checked off.

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SMTWTFS

Less More

Tap a day for details.