Exercises
Seeded library plus anything you add later.
- Goblet squatWeight × reps · sides: both only
Hold the weight at your chest, sit between your heels, keep your chest up, and drive through mid-foot.
- Hip AbductorWeight × reps · sides: left / right
Imported from Garmin FIT
- Lat pulldownWeight × reps · sides: both only
Pull the bar to upper chest, lead with elbows, slight lean back. Control the stretch at the top.
- Leg curlWeight × reps · sides: left / right / both
Pad just above the ankles, hips pinned down. Curl smoothly and squeeze at the top without yanking.
- Leg extensionWeight × reps · sides: left / right / both
Pad on lower shins, extend until knees are nearly straight, then lower under control. Avoid slamming the stack.
- Leg pressWeight × reps · sides: left / right / both
Feet mid-platform, full range without lifting hips. Control the descent; don't lock out harshly at the top.
- PlankHold time · sides: left / right / both
Brace your core, keep hips level, and breathe steadily. Side planks: stack or stagger feet and keep a straight line from head to heels.
- Shoulder pressWeight × reps · sides: left / right / both
Press overhead without flaring ribs. Keep glutes and core tight; lower to about chin/ear height.
- Split squatWeight × reps · sides: left / right
Long staggered stance, front shin mostly vertical at the bottom, back knee drops toward the floor. Keep torso tall.