Links

Workout tracking service

Wger.de(Crazy name but they're German so that's fine I guess?)
💻 My Routine
https://github.com/basarsubasi/simplefitnessapp
https://github.com/Inky-developer/FitnessCalendar

Other

https://youtube.com/shorts/FkcgYx63KXE?si=Xo8uzVVSbi06_KXA

References

Warmups

• Dynamic stretches
  • Shoulder and upperback
    • Shoulder shrugs
      • Pushup into child's pose
        • 10 total with a couple second hold each rep
  • Lats and back
    • Thoracic twists
      - Pushup position
      - Hold one arm above body in T pose
      - Bring raised arm underneath body
      - Repeat
      • 90 90 twist
  • Glutes and IT Band
  • Hip Flexer to hamstring
    • 10
    • Start in a complete lunge
    • Lean forward to stretch hips
    • Lean backwards and lean forward to reach your toes
    • Switch sides after 10
  • Abductors / groin
    • 10 each side
    • Pushup position
    • 1 Leg extended to the side
    • Stretch backwards
    • Then extend forwards
  • Pancake Hamstrings and Flexors
    • X amount of time
    • Split legs like a V
    • Reach forward
  • Quads
    • X time
    • Complete lung position
    • Against Wall
    • With back leg pointed up
    • leaning forwards
    • Switch legs

  • Frog

Legs

Routines

• 5 exercise at 1 minute each
  • Donkey Hydrants - 0:47
  • Hip Drives - 1:47
  • Hip Bridges - 2:47
  • 1-Legged Hip Thrust - 3:47
  • Lunge Kickbacks - 4:47

Exercises

1. Bodyweight Squat
2. Russian Twist
3. Lunges Squats
4. Dumbbell Lunges Walking
5. Barbell Hip Thrust

Functional Trainer

https://fitdominium.com/functional-trainer-exercises/

Diet

Protein intake

Protein chart