Week 1

Pull 1 (Lat Focused)

6 exercises

Muscles Worked

Front

Back

Primary

LatsHamstringsGlutesMid BackBicepsRear Delt

Secondary

Lower BackTrapsAbs

AIPlans0 plans

No AI plans yet

Ask the coach chatbot for a workout plan and it will automatically appear here.

~20 min

Daily mobility & recovery routines

Hamstrings, glutes, and lower back

0 / 6

exercises

Supine Hamstring Hold

Hamstrings, sciatic nerve·2 min each side

4m

Standing Hamstring PNF

Hamstrings, hip extensors·2 min each side

4m

Seated Forward Fold

Hamstrings, lumbar fascia, calves

3m

Frog Stretch

Inner groin, adductors, hips

3m

Glute Bridge Hold

Glutes, hamstrings, posterior chain·2 × 60s holds

2m

Pirifomis/Figure Four Hold

Piriformis, deep hip rotators·2 min each side

4m