PT

0%
Today: no workout yet

Workouts

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

A · Row Focus
Pull-dominant · Face Pulls, Row, Pulldown, Pallof Press
✓
B · Pull Endurance
Pull-dominant · Band Pull-Aparts, Dead Hangs, Wall Angels, Planks
✓
C · Core Stability
Lowest fatigue · Bird Dog, Dead Bug, Face Pulls, Glute Bridges
✓
D · Push Balance
Only push session · Face Pulls, Row→Chest Press, Glute Bridges
✓
Rest / Off Day
For days you're doing golf instead of resting outright — satisfies today's workout, but doesn't count toward the weekly goal
✓

Workout A · Row Focus

25–35 min · pull-dominant. 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.

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. 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.

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
Wall Angels
3 × 10
slow, controlled, back flat to wall
Pull
rest 30–45s
Planks
3 × 30–45 sec
brace core, neutral spine, don't let hips sag
Core

Workout C · Core Stability

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

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
Glute Bridges
3 × 15
squeeze glutes at the top, 1-sec pause
Glute

Workout D · Push Balance

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

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

~10 minutes, every day — including rest days. Independent of which workout you pick.

Doorway Chest Stretch
2 × 30 sec / side
Stretch
Thread the Needle
2 × 30 sec / side
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
Child's Pose Reach
45 sec
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
Protein
Post-workout meal
protein + carbs, within 1–2 hrs after
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
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