39 sessions between 6 and 120 minutes. Pick one, hit start, work the checklist. Loads are yours to judge; everything here prescribes reps, rest and intent only.
š Free Weights
4 plans
Barbell and dumbbell days. Push, pull, legs, or one full-body express session.
š§µ Elastic Bands
4 plans
A set of bands and a door. Packs into a jacket pocket and covers most of a gym.
š§ Bodyweight
4 plans
Floor and one chair. Nothing else. Works in a hotel room or a living room.
š¦¾ Climbing Gym
4 plans
Wall, hangboard and free weights. Strength, power endurance and skill days.
ā½ Soccer
5 plans
Prevention, speed, power and solo ball work. The prevention session is the one with real evidence behind it.
ā³ Golf
5 plans
Warm-ups for the first tee and the range, plus the strength, speed and mobility behind a repeatable swing. The low back and lead elbow are what get hurt.
š¦µ Knee Care
4 plans
Phased knee rehab: calm it, strengthen it, then load it for sport. Not a diagnosis. Swelling, locking, giving way or a pop means see a clinician first.
Morning check-in
No check-ins yet
Log one each morning after a knee session: pain on getting up, and the worst pain during the session. Start in Phase 1 unless the knee already handles stairs and squats without complaint.
ā Standing Only
3 plans
Airports, gate areas, hotel corridors. Nothing touches the floor, no chair, one square metre.
š¶ On the Move
2 plans
One light band in a pocket. Short walks and bus stops: self-anchored, nothing on the ground, built to be interrupted.
š„ Warm-Up & Recovery
4 plans
Short sessions that bookend climbing. No strength work, just getting ready or flushing out.
Everything lives in this browser's localStorage. No account, no sync, no server. Loads are yours to pick. Stop any finger work that produces sharp or localized pain.