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Day 1/3 — Movement A
2026-03-08 · Last workout: 0d ago · This week: 1 sessions
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Pre-Gym Checklist

Wall Push-ups

chest
3 × 10-15
No previous data
10kg × 10-15 First time — start light, focus on form
Form cues (4)
  • Wall push-ups: hands at chest height, arms straight, lean body as one unit
  • Hand placement matters — not too high, not too low, chest height is the sweet spot
  • Focus on good form: slow descent, feel chest stretch at bottom, push back explosively
  • When you can do 3x15 easily, progress to incline push-ups on a lower surface
kgRepsRPE
1
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3

Box Squat (sit to bench)

quads
3 × 8-10
No previous data
10kg × 8-10 First time — start light, focus on form
Form cues (4)
  • Chair squat: stand in front of chair, push hips BACK first like sitting down
  • Touch the seat, pause 1 second, stand by driving through heels — dont let knees cave
  • If chair squat is too hard, do supported squats: hold something sturdy for balance
  • If heels rise during squats: calf raises on a step with stretch at bottom will fix this
kgRepsRPE
1
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3

Dead Hang

grip
3 × max hold
No previous data
10kg × max hold First time — start light, focus on form
Form cues (4)
  • Full dead hang: grab bar overhand, just hang — grip + shoulders + spine decompression
  • Grip strength is a strong predictor of overall quality of life as you age
  • Goal: hang for at least 1 minute. Start with 10-15 seconds and build up
  • Easier version: keep toes on floor, sag into hang for spinal decompression (30 sec)
kgRepsRPE
1
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3

Glute Bridge

glutes
3 × 12-15
No previous data
10kg × 12-15 First time — start light, focus on form
Form cues (4)
  • Flatten lower back FIRST (posterior tilt), THEN squeeze glutes hard and lift hips
  • Hold top for 2 seconds with glutes contracted — you should feel this in glutes not back
  • If you feel quads instead of glutes, walk your feet out further from your body
  • Progress to single-leg when you can feel glutes working consistently
kgRepsRPE
1
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3

Band Pull-apart

rear_delts
3 × 15-20
No previous data
10kg × 15-20 First time — start light, focus on form
Form cues (4)
  • Similar to doorframe face pull: target mid-back and rear delts to fix desk posture
  • Hold the squeeze for 3-4 seconds — build muscle endurance for holding good posture
  • Band version: hold band at chest height, arms straight, pull apart squeezing shoulder blades
  • Focus on feeling muscles BETWEEN your shoulder blades — thats the weak link from sitting
kgRepsRPE
1
2
3

Farmer's Walk

grip
3 × 30 seconds
No previous data
10kg × 30 seconds First time — start light, focus on form
kgRepsRPE
1
2
3

Overview

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Barbell Readiness Checklist

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