Pull to refresh
REBUILD
Return athletic.
WK 33
BUILD CAPACITYMove well.
Recover better.
Recover better.
TODAY
Gym B · Upper body
20–30 minRPE ≤ 6
Daily Dr. Joe comes first; then add upper body, core and easy cardio without grinding.
READINESS
How are you arriving?
Energy
Proceed as planned
Keep the session controlled and confirm you are back to baseline tomorrow morning.
DAILY DR. JOE WARM-UP
0/45 sets complete
Done before tennis, gym, recovery, or rest. Session 01 + Session 02 + Session 03 every day.
0%
SESSION01
Restore the lower-leg chain
Ankle dorsiflexion, tibial rotation, hip rotation, foot control and glute activation.
0/16 sets
SESSION02
Re-centre the squat
Left hip internal rotation, ankle dorsiflexion, glute strength and more symmetrical loading.
0/13 sets
SESSION03
Rebalance the pelvis
Left TFL and QL release, targeted stretching, left adductor activation and right-side trunk strength.
0/16 sets
GYM SESSION
0/9 sets complete
0%