The first 4 weeks, day by day
Browse each week day by day — rest days included, so you see the full rhythm.
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Today's Guidance
42 minBuild strength
This session keeps your movement quality and recovery on track.
Main lift
Plank
6 sets · 30-45 sec reps · RPE 6-7 (vigorous to hard)
Today's focus is moving well — take each rep through its full range with control; quality of movement is the goal, not load.
Today — how to progress: Progress by range and control — aim for a little more clean range each week, not more load.
Step 1 of 5 · Warm-upDynamic Warm-upView
Coach guidance
- Move continuously and smoothly, building range gradually.
- Cover the main joints: ankles, hips, spine and shoulders.
- Keep the effort easy — this is preparation, not training.
- Progress from small to larger ranges of motion.
- Target effort
- RPE 4 (light)
- Aim for
- 5-8 minutes
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- Step 2 of 5 · Main workNow
Plank
Coach guidance
- Keep your body in a straight line from head to heels.
- Brace your core as if preparing for a punch.
- Squeeze your glutes and quads to maintain tension.
- Keep your neck neutral, looking down at the floor.
- Drive your elbows into the ground.
- Target effort
- RPE 6-7 (vigorous to hard)
- Aim for
- 30-45 sec
- Rest between sets
- 1 min 45 sec
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Step 3 of 5 · Main workDead BugView
Coach guidance
- Lie on your back with arms over your shoulders and hips and knees bent to 90°.
- Press your lower back gently into the floor and keep it there.
- Slowly lower the opposite arm and leg toward the floor.
- Exhale as you extend; move slowly and with control.
- Target effort
- RPE 6-7 (vigorous to hard)
- Aim for
- 20-40 sec
- Rest between sets
- 1 min 45 sec
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Step 4 of 5 · AccessoryFarmer's CarryView
Coach guidance
- Stand tall — ribs down, shoulders packed back and down.
- Brace the core and keep breathing.
- Take controlled, even steps; do not rush or lean.
- Target effort
- RPE 6-7 (vigorous to hard)
- Aim for
- 30-40 m
- Rest between sets
- 1 min 15 sec
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Step 5 of 5 · CooldownHip Mobility FlowView
Coach guidance
- Move slowly through each position, breathing steadily.
- Work to a gentle stretch, never sharp pain.
- Keep the spine long rather than rounding.
- Spend a little longer where you feel the most restriction.
- Target effort
- RPE 4 (light)
- Aim for
- 3-5 minutes
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This is an example plan for illustration only — it is not medical advice and is not personalized to your injuries, limitations, or training history. Build your own plan to get coaching tailored to you.
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