Warmup
Warm Up
Foam rolling + activation sequence
Foam rolling
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Working Set 1
Working Set 1
Typically mobility / activation / power
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Working Set 2
Working Set 2
Typically push / pull / hip dominant
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Core
Core
Typically core / anti-extension / anti-rotation
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Conditioning
Conditioning
Interval work
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Everfit Output — Day 1
4-Week Progression View
Week label is shown in the output — reps managed manually per week.
Standards & Goals
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| Exercise | Standard |
|---|
Adult Goals / Athlete Foundations
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