Wks 1–2: leave 2–3 reps in the tank. Wk 3+: add weight when you hit the top of every set.
Weight · 7-Day Average
Rolling Average
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Log a few days to see your trend
Weigh in most mornings. The average is the signal — daily numbers are noise (water, food, salt).
Weekly Average Trend
Waist
Steps live in your phone's Health app — no need to re-log them here. Pull the number into your Sunday Scorecard.
Lift Progression
Session Log
2:00
Mobility — Supple Leopard crib sheet
Kelly Starrett’s method, boiled down for your usual tight spots. Test the position first (squat, reach overhead), mobilize ~2 min per side, breathe slow, then re-test. Ease off anything sharp — dull pressure and tissue tension are the target, not pain. This is a crib sheet, not medical advice.
Feet
Lacrosse / mobility ball
Stand and roll the arch from heel to the ball of the foot. Pause on tender knots and curl/extend the toes to floss the tissue under pressure.
Loop a band low on the front of the ankle, step out to tension. Heel stays down, drive the knee forward past the toes; 10 slow reps, then hold the end range. Add a calf smash if still stiff.
Roll from behind the knee down to the Achilles — gastroc then soleus. Cross the other leg on top for pressure and pump the ankle (point/flex) on hot spots.
Face-down, roll the front of the thigh hip-to-knee; pause on a tender spot and bend/straighten the knee to floss. Then couch stretch: rear shin up a wall, front foot planted, squeeze the glute and stay tall.
Sit tall with a ball under the hamstring on a bench; extend the knee to floss the tissue across the pressure. Or elevate the heel and hinge (RDL-style) to load the muscle into length.
Lumbar pain is usually locked hips + stiff t-spine. Side-lying, sink a ball into the QL just outside the spine; then open the hip flexors (couch stretch) and mobilize the t-spine below. Breathe into a gentle posterior pelvic tilt.
Roller across the mid-back, hands cradling the head; extend back over the roller segment by segment. Then a “peanut” (two balls taped) either side of the spine — pause and sweep the arms overhead.
Ball into the upper traps / levator (top of the shoulder blade up toward the neck) against a wall; slow head nods and turns to floss. Sub-occipital release: lie down with a ball at the base of the skull. Keep it gentle.
1–2 min/side · never on the front/sides of the throat
Hang from a band overhead and rotate to open the joint capsule. Then a ball on the wall into the back of the shoulder (infraspinatus/teres); bring the arm across the body to floss. Light sleeper stretch if needed.
Forearm flat on a table; roll a ball (or your opposite elbow) along the flexors and extensors. Open and close the fist to floss the tissue. Great after heavy pulls to spare the elbow.
Roll a ball into the palm and the meat of the thumb; pin a knuckle and spread the fingers wide. Finish by stretching the wrist into full flexion and extension.