How to Use This Page
After each set, tap the rep box to log how many reps you actually did. Tap again to increase, or keep tapping to cycle back to empty.
Black box = you hit the target reps. Dark gray = you were close (within 2). Empty = not logged.
Once all 3 sets are logged for a session, the status column shows ✓ (hit target), ~ (close), or ✗ (missed).
After 6 sessions: "Add Weight ↑" means you're ready to go up. "Stay / Repeat" means keep building.
Your progress saves automatically on this phone. Use the same browser each time.
Rotation: Lower A → Push → Pull → Lower B → Push → Pull → Lower A → ... (5 days/week)
Warm-Up
Dynamic Activation · 3 min
Main Lifts
Coach Notes · Block 1
Tempo: 3 sec down / 1 sec up on every rep · RPE 5-6
BB Squat → 85 — depth to parallel, brace core, protect the lower back
DB Lunges → 15s ea — long stride, front knee over ankle, control the step
Core finisher: Plank 30s + Side Plank 20s each + Bear Hold 20s × 2 rounds
Balance: Single leg stand 20s each side during rest periods
Cool-Down · 5 min
Hamstring Stretch30s each
Quad Stretch30s each
Hip Flexor Stretch30s each
Glute Stretch (figure-4)30s each
Child's Pose (lower back)30s
Warm-Up
Dynamic Activation · 3 min
Main Lifts
Coach Notes · Block 1
Tempo: 3 sec down / 1 sec up on every rep · RPE 5-6
DB Bench → 20s — full range of motion, control the weight down
Shoulder Press → 15s — seated, no arching the lower back
Core finisher: Plank 30s + Shoulder Taps 8 each + Bear Hold 20s × 2 rounds
Balance: Tandem stance hold 20s each side during rest periods
Cool-Down · 5 min
Chest Stretch (doorway)30s each
Shoulder Stretch (cross-body)30s each
Tricep Stretch (overhead)30s each
Child's Pose (lower back)30s
Warm-Up
Dynamic Activation · 3 min
Main Lifts
Coach Notes · Block 1
Tempo: 3 sec down / 1 sec up on every rep · RPE 5-6
BB Row → 65 — hinge 45°, pull to belly, squeeze shoulder blades
Single DB Row → 25 — hand on bench, pull to hip, no twisting
Core finisher: Side Plank 20s each + Plank 30s + Shoulder Taps 8 each × 2 rounds
Balance: Single leg stand 20s each side during rest periods
Cool-Down · 5 min
Lat Stretch (hanging or side bend)30s each
Upper Back Stretch (cat-cow position)30s
Bicep Stretch (wall)30s each
Child's Pose (lower back)30s
Warm-Up
Dynamic Activation · 3 min
Main Lifts
Coach Notes · Block 1
Tempo: 3 sec down / 1 sec up on every rep · RPE 5-6
DB RDL → 30s ea — hinge at hips, slight knee bend, feel the hamstrings
Hip Thrust → 95 — pause at top, squeeze glutes 2 sec
Core finisher: Bear Hold 20s + Plank 30s + Side Plank 20s each × 2 rounds
Balance: Tandem stance hold 20s each side during rest periods
Cool-Down · 5 min
Hamstring Stretch30s each
Quad Stretch30s each
Hip Flexor Stretch30s each
Glute Stretch (figure-4)30s each
Child's Pose (lower back)30s
At 62, you're outworking people half your age. Every rep counts. Every session matters. We protect the lower back, we open the hips, we build you stronger every week. That's the CM truth.