Core: Upper + Lower + Obliques— tap ＋ Add complement on any exercise to pair
Neutral Grip Pulldown
4×10-12▼
↳AUTOLeft Ankle Dorsiflexion2×15
Low cable, strap around top of left foot. Pull toes toward shin against cable resistance.
🛡️ Tibialis anterior maintenance for gait recovery. Fully seated or reclined.
Straight-Arm PulldownPWB
3×12-15▼
Mechanical Drop Set (Pull)
2×8+8+8▼
One-Arm Cable RowMODIFIED
3×10-12▼
Single-Arm DB Row (Bench-Supported)PWB
4×8-10▼
Reverse Fly
3×12-15▼
Dead Hang + Scapular Pull-UpPWB
3×30-60s hang▼
Hammer Curls
3×10-12▼
Incline DB Curl
3×10-12▼
Bird-Dog (Prone Bench)
3×8/side▼
Bicycle Crunch (Bilateral)PWB
3×30s▼
🔥Core Finisher — pick 1–2
Suitcase Hold (Seated)
3×45s/side▼
McGill Curl-Up
3×45s▼
Don’t forget — Daily HEP · 0/10 done
Prone Hip Extension
Hip Abduction - Sidelying
Straight Leg Raise (SLR)
Bridging with Rubber Ball Squeeze
Isometric Hip External Rotation - Prone - Ball Squeeze
Elastic Band - Side-Lying Clamshell
Calf Raise
Bilateral Leg Press
Kettlebell Romanian Deadlift (RDL)
TRX Squat