My Playbook — Functional Strength

Section 1

Every Day

3 non-negotiables

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Morning CARs (5 min)

Ankles (3 rotations each direction, each side), hips, thoracic, shoulders, wrists. Note which joints feel stuck today.

Corrective Protocol (25 min)

Before training or standalone. Full Phase 0-5 sequence below.

Pinky-Ring Grip Work

Integrated into every training session. Dead hangs, towel hangs, ring+pinky finger hangs, Zeagus gripper. Pinky squeeze cue on all pulling.

Section 2

Your Corrective Protocol

Phase 0-5 · 25 min

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Phase 0 — BREATHE

2 min

Crocodile Breathing

8 cycles. Face down, forehead on hands. 4-count inhale (belly into floor, ribs expand sideways). 6-count exhale (pursed lips).

Drops erector tone — confirmed 5-10° rotation gain on your left side.

Phase 1 — RELEASE

4 min

Foam Roll Calves

60s/side. Straight leg for gastroc, bend knee for soleus area.

Foam Roll TFL

60s/side. Anterolateral hip, between front hip bone and side of hip.

Foam Roll Thoracic Erectors

60s. Rumble roller, along the muscles beside spine.

Phase 2 — MOBILIZE

5 min

Roller Extension with Ab PNF

T7-T10, 2 reps each segment. Extend over roller, flex abs 6-8s, release, sink deeper.

Book Openers

8 reps/side, 3s hold. Side-lying, knees stacked, top arm opens.

Tue/Thu/Sat ONLY:

Right Ankle Scar Tissue

Lacrosse ball lateral ankle with ankle pumps 2 min + cross-friction Achilles 1 min. Then immediately do Phase 3 soleus PNF.

Phase 3 — LENGTHEN

6 min

Bent-Knee Soleus PNF

3 cycles/side. Wall, knee bent, heel flat. Push ball of foot into floor 8s at 50%, release completely, sink deeper, hold 15-20s.

Couch Stretch + PNF

2.5 min/side. Tuck tailbone (flatten lower back, squeeze glutes). Push back knee into floor 8s, release, sink deeper. 3 cycles.

Standing TFL Stretch + PNF

1 min/side. Crossed-leg, lean away. 2 cycles.

Phase 4 — ACTIVATE

5 min

Banded Glute Bridge

1x10, 5s hold at top. Feet CLOSE to butt (directly under sit bones). Consciously squeeze glutes BEFORE lifting. Band above knees pressing outward.

Side-Lying Clam with Band

1x15/side, 2s hold at open.

Burn should be side/back of hip NOT front.

90/90 IR Lift-Offs

1x10/side. Feel deep posterior hip work.

If front/lateral pinch → go back and release TFL more.

Banded Hip Distraction

3-4x/week. Heavy band around front of hip crease, anchored behind. 90/90 position, 2 min/side.

Phase 5 — INTEGRATE

3 min

Spider-Man Lunge + Thoracic Rotation

5 reps/side, 3-5s hold at top.

Deep Squat Hold on Wedges

30s. At bottom, 3 PNF cycles: press feet into floor 8s, release, sink 1cm deeper.

Dead Bug

1x8/side, 4s per rep.

Section 3

Weekly Schedule

Mon–Sun overview

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Day	Training	Extra
Mon	Upper Push + Horizontal Pull	55 min
Tue	Lower Strength + Power	55 min + scar tissue
Wed	Upper Pull + Vertical Push	50 min + Zone 2 row
Thu	Lower Hypertrophy	55 min + scar tissue
Fri	Skill + Light Full Body	40 min + Zone 2 row
Sat	Deep Mobility (extended)	45 min + Zone 2 row
Sun	RECOVERY	CARs + walk + backward treadmill

Section 4

Each Day's Training

Tap a day for full detail

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Monday

Upper Push + Horizontal Pull

55 min

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Power (5 min)

Explosive push-ups 3x5

DB push press 3x5 @ 35-40lb/hand

Push + Pull Supersets (25 min)

Incline DB bench 4x8-10 @ 70-75lb

Between-set: doorframe pec stretch 30s/side. Superset: band face pull x12.

TRX press 3x10-12

Superset: TRX Y-fly x10.

DB/band fly 3x12

Superset: band pull-apart x15.

Pull (15 min)

Single-arm DB row (towel grip) 3x8/side @ 60-70lb

PINKY SQUEEZE. Between-set: thoracic rotation 3/side.

DB pullover 3x10 @ 20-25lb, 3-5s eccentric

Arms Finisher (5 min)

DB curl 45lb x8 SUPERSET reverse curl 20lb x12 — 2 sets

Dips 2x10-12

Rubber band finger extensions 1x15

Grip (2 min)

Dead hang 2x max hold, pinky squeeze. Record time.

Tuesday

Lower Strength + Power

55 min

▶

Corrective includes scar tissue work.

Power (8 min)

Broad jumps 4x3 (step out of landing)

Concept2 power strokes 4x5 max watts (record peak)

Strength (35 min)

Goblet squat 4x6 @ 40-50lb on wedges

3s descent, 2s bottom hold, glute squeeze. Between-set: bent-knee soleus wall stretch 30s/side.

Bulgarian split squat 4x6/side @ 45-55lb/hand

Between-set: 90/90 hip switch x3.

DB RDL 3x6 @ 75-80lb/hand

3s eccentric. Between-set: standing hip flexor stretch 30s/side.

Single-leg RDL 2x8/side @ 15-25lb

Pelvic control priority.

Eccentric Calf (5 min)

Bent knee 3x12, 4s down, 1s hold at bottom

Straight knee 2x12, 4s down

Grip (2 min)

Assisted ring+pinky hang (feet on bench) 2x max. Record.

Wednesday

Upper Pull + Vertical Push + Zone 2

50 min + cardio

▶

Power (5 min)

Explosive push-ups 3x5

Pull Priority (25 min)

Weighted pull-ups 4x5 @ +40lb vest

PINKY SQUEEZE. Between-set: thoracic roller 30s.

Archer pull-ups 2x3-5/side (or towel pull-ups 2x max)

Band lat pulldown 3x12, pinky cue

Vertical Push (10 min)

Band shoulder press 3x10 — superset: band shrugs 3x12

TRX face pull 3x12 — superset: TRX Y-fly 3x10

Arms Finisher (5 min)

Hammer curl 50lb x6 SUPERSET reverse curl 20lb x12 — 2 sets

Band tricep extension 2x15

Rubber band finger extensions 1x15

Grip (2 min)

Dead hang 2x max pinky squeeze

Towel hang 1x max. Record.

Zone 2 Rowing (20-30 min)

112-131 bpm. Record time + watts.

Thursday

Lower Hypertrophy

55 min

▶

Corrective includes scar tissue work.

Power (5 min)

DB push press 3x5 @ 35-40lb/hand

Hypertrophy (40 min)

Goblet squat 3x10-12 @ 30-40lb on wedges

Between-set: standing TFL stretch 20s/side.

Walking lunges (knee-over-toe) 3x10/side @ 30-40lb

Hip thrust 3x10, 3s pause at top

Add DB when bodyweight is easy.

Lateral step-up 3x10/side, 10-inch step, 3s descent

No trailing push-off.

Cossack squat 2x6/side on wedges, doorframe nearby

Eccentric Calf (5 min)

Bent knee 3x12, 4s down

Straight knee 2x12, 4s down

Finisher (5 min)

Short foot 3x10/foot

Single-leg balance eyes closed 2x20s/side

Rubber band finger extensions 1x15

Friday

Skill + Light Full Body + Zone 2

40 min + cardio

▶

Skill (20 min)

Turkish get-up 2-3/side @ 15-25lb

Handstand wall holds 3x30-60s

Scapular pull-ups 3x8 with 3s hold

L-sit attempts 3x max

Light Full Body (15 min)

Eccentric thoracic roll-down 3x8 @ 10-15lb

Band-resisted thoracic rotation 3x12/side

DB curl 40lb x10 superset reverse curl 15lb x15

Dips 1x max

Grip (5 min)

Finger hangs: index+middle 2x max, ring+pinky assisted 2x max

Towel hang 1x max

Dead hang 1x max pinky squeeze. Record all.

Zone 2 Rowing (25-30 min)

112-131 bpm.

Saturday

Deep Mobility + Zone 2

45 min + cardio

▶

Extended Corrective (45 min)

Longer holds, more segments, scar tissue work.

Zone 2 Rowing (45-60 min)

Record distance at Zone 2 HR — this is your MAF baseline.

Sunday

RECOVERY

No training

▶

Gentle CARs

Recovery flow: cat-cow, thread needle, 90/90 switches, spinal twists, supported squat hold

Walk 30-45 min

Backward treadmill 10-15 min

No training.

Section 5

Desk Breaks

5 timed breaks · Mon–Fri

▶

10:00 AM

Wrist CARs (3 rotations/direction/wrist) + rubber band finger extensions (15 reps)

2 min

11:30 AM

Seated thoracic rotation (5 reps/side, 3s hold) + 3 deep lateral rib breaths

2 min

1:00 PM

Chin tuck holds (3x10s) + forearm flexor self-release (thumb, 60s/arm)

2 min

3:00 PM

Seated ankle dorsiflexion rocks (10/side, bent-knee) + glute squeezes (10 x 5s hold)

2 min

4:30 PM

Pinky-ring grip squeezes (ball/gripper, 10 x 5s/hand) + wrist extension stretch (20s/hand)

2 min

Section 6

Pre-Bed Protocol

Every night · 5 min

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1. Gentle Couch Stretch (passive)

60s/side. No PNF.

2. Supine Spinal Twist

30s/side.

3. Crocodile Breathing

5 cycles.

Section 7

Progress Tracking

What to measure & when

▶

Every Session

Primary lift weight + reps + RPE. Dead hang time. Corrective completed Y/N.

Every 2 Weeks (Saturday)

WBLT cold R/L. Glute bridge palpation X/10. Concept2 peak watts.

Week 3 Checkpoint (May 21)

Full retest — WBLT cold+warm, hip IR with TFL release, thoracic rotation with breathing, squat depth all 3 conditions. Decision matrix determines adjustments.

Monthly

Flexor:extensor ratio. Finger hang. MAF test. Side-view squat film.

Section 8

Buy / Set Up

Equipment & supplements

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Battle rope (1.5" x 30-40 feet, $30-60)

Collagen peptides (15g, take before eccentric work)

Section 9

NEAT (Non-Exercise Activity)

Accumulate time in good positions

▶

These accumulate time in positions that address your restrictions without formal exercise. Do them while watching TV, reading, or hanging out.

Floor Sitting Positions

Cross-legged

Switch which leg is in front. Works hip external rotation.

90/90

Both legs at 90°. Switch sides every few minutes. Hip IR + ER.

Straddle

Legs wide, lean forward gently. Adductor length + hip flexion.

Daily Movement

Walk more

Take calls walking. Park farther. Walk after meals.

Take stairs

Every opportunity. Loaded ankle dorsiflexion + glute activation for free.

Section 10

The Rule

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Don't change this protocol for 6 weeks. Structural tissue change requires consistent stimulus. Changing approaches resets the clock.

The Week 3 checkpoint (May 21) has explicit decision matrices for what adjusts based on test results.

Section 11

Protocol Map — What's Where

Every protocol element & how to find it in the app

▶

Daily Non-Negotiables

Morning CARs (5 min) ✅

Cold Start page — Hub → Morning Cold Start

Corrective Protocol (25 min) ✅

Protocol v4 — Hub → Corrective Protocol mode card

Pinky-Ring Grip (2 min) ✅

Grip section of each training day — Hub → Start Training

Corrective Protocol — 18 Exercises

Phase 0: Crocodile Breathing

8 cycles • exercise #1

Phase 1: Foam Roll Calves

60s/side • exercise #2

Phase 1: Foam Roll TFL

60s/side • exercise #3

Phase 1: Foam Roll Thoracic

60s • exercise #4

Phase 2: Roller Extension + Ab PNF

T7-T10 • exercise #5

Phase 2: Book Openers

8/side, 3s hold • exercise #6

Phase 2: Scar Tissue (Tue/Thu/Sat)

Ankle + Achilles • exercise #7

Phase 3: Soleus PNF

3 cycles/side • exercise #8

Phase 3: Couch Stretch + PNF

2.5 min/side • exercise #9

Phase 3: TFL Stretch + PNF

1 min/side • exercise #10

Phase 4: Banded Glute Bridge

1x10, 5s hold • exercise #11

Phase 4: Clam with Band

1x15/side • exercise #12

Phase 4: 90/90 IR Lift-Offs

1x10/side • exercise #13

Phase 4: Banded Hip Distraction

2 min/side • exercise #14

Phase 5: Spider-Man Lunge + Rotation

5/side • exercise #15

Phase 5: Corrected Superman

1x8 • exercise #16

Phase 5: Deep Squat + PNF

30s hold • exercise #17

Phase 5: Dead Bug

1x8/side • exercise #18

Training Days

Mon: Upper Push + Horizontal Pull ✅

16 exercises • 55 min • Hub → Start Training

Tue: Lower Strength + Power ✅

13 exercises • 55 min + scar tissue • Hub → Start Training

Wed: Upper Pull + Vertical Push ✅

15 exercises • 50 min + Zone 2 • Hub → Start Training

Thu: Lower Hypertrophy ✅

12 exercises • 55 min + scar tissue • Hub → Start Training

Fri: Skill + Light Full Body ✅

12 exercises • 40 min + Zone 2 • Hub → Start Training

Sat: Deep Mobility (extended) ✅

Extended corrective 45 min + Zone 2 rowing 45-60 min

Sun: Recovery ✅

Gentle CARs + recovery flow + walk + backward treadmill

Desk Breaks (Mon–Fri)

10:00 AM — Wrist CARs + Finger Extensions

2 min • Hub → At My Desk

11:30 AM — Thoracic Rotation + Rib Breaths

2 min • Hub → At My Desk

1:00 PM — Chin Tucks + Forearm Release

2 min • Hub → At My Desk

3:00 PM — Ankle Rocks + Glute Squeezes

2 min • Hub → At My Desk

4:30 PM — Pinky-Ring Grip + Wrist Stretch

2 min • Hub → At My Desk

Pre-Bed (Every Night, 5 min)

Gentle Couch Stretch

60s/side, passive (no PNF) • Playbook Section 6

Supine Spinal Twist

30s/side • Playbook Section 6

Crocodile Breathing

5 cycles • Playbook Section 6

Zone 2 Cardio

Zone 2 Rowing (20-70 min) ✅

HR 112-131 bpm • Hub → Cardio mode card

Log Zone 2 Sessions ✅

Record time + watts • Hub → Log Zone 2

Pre-Run Protocol + Rowing Setup

Warm-up sequence • Cardio page sections

Progress Tracking

Progress Dashboard ✅

Lifts, dead hang, WBLT, peak watts • Hub → Your Progress

Full Diagnostic Battery ✅

42 tests, 9 body regions • Hub → Full Diagnostic

Setup & Equipment

Setup Checklist ✅

Battle rope, collagen, protein, bedtime • Hub top card

Reference & Analysis

What's Tight?

Restriction analysis by body area

Zone Guides

Exercise reference by zone & mode

Body Map

Visual body status & zone measurements

Learn Exercise Science

PNF, eccentrics, tendons, neural training

Activity Log

Training history & feedback notes

Daily Priorities

Today's corrective focus areas

✅ All protocol elements mapped & verified — 100+ items across 46 app pages

Section 12

Intervention Frequencies — What's Daily vs Periodic

25 interventions • when & how often

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Not everything is daily. Scar tissue needs 48-hour recovery. HIIT is 1–2×/week max. This table is your scheduling reference.

Intervention	Frequency	Rationale	If More Often	If Less Often
CARs	Daily, 1×	Joint health maintenance. Neural input, no tissue stress.	Safe — add a PM session if desired	Joints stiffen, movement quality degrades
Crocodile Breathing	Daily, 1×	Diaphragm reset. No recovery needed.	Safe — good stress management tool	Core bracing quality drops, rib flare returns
Foam Rolling (calves, TFL, thoracic)	Daily, 1–2×	Tissue prep, no microtrauma at normal pressure.	Safe — can do before and after training	Tissue quality degrades, PNF stretching less effective
PNF Stretching (soleus, gastroc, couch)	Daily, 1×	Sub-maximal contractions, safe daily. Best after foam rolling.	Safe — contractions are brief and sub-maximal	Nervous system resets stretch tolerance within 30–60 min
Roller Mobilization (thoracic extension)	Daily, 1×	Joint mobilization, not tissue damage.	Safe — neural input only	Thoracic stiffness accumulates from desk work
Book Openers	Daily, 1×	Thoracic rotation with rib breathing. No stress.	Safe — rotation is restorative	Thoracic rotation range shrinks
Banded Glute Bridge	Daily, 1×	Activation, not strength work. Low load.	Safe — pre-activation before any lower body	Glute recruitment pattern weakens
Clam with Band	Daily, 1×	Glute med activation. Light resistance.	Safe — activation-level load	Hip stability degrades during single-leg work
90/90 IR Lift-Offs	Daily, 1×	Internal rotation activation. Low load.	Safe — neural patterning	Hip rotation asymmetry persists
Spider-Man Lunge + Rotation	Daily, 1×	Integration movement. Combines hip, thoracic, ankle.	Safe — dynamic mobility	Loses the integration benefit connecting corrections
Corrected Superman	Daily, 1×	Posterior chain activation. Bodyweight only.	Safe — low intensity	Erector/glute coordination weakens
Dead Bug	Daily, 1×	Anti-extension core. No tissue stress.	Safe — core control drill	Core stability during lifts degrades
Couch Stretch	Daily, 1×	Hip flexor length. Safe at stretching intensity.	Safe — passive version fine pre-bed too	Hip flexor tightness returns, anterior pelvic tilt worsens
Deep Squat Hold	Daily, 1×	Full-range position loading. No recovery needed.	Safe — accumulate time in position	Squat depth regresses
IronMind Bands (finger extension)	Daily, 1–2×	Extensor balance for grip. Low stress.	Safe — can do during desk breaks	Flexor/extensor imbalance grows
Pinky-Ring Grip Squeeze Cue	Every pulling exercise	Motor pattern cueing. Ulnar deviation correction.	Always — it's a cue, not a separate exercise	Grip defaults to index-middle dominance
Pre-Bed Protocol	Daily (every night)	Passive stretching + breathing. Recovery window.	Safe — gentle by design	Loses passive ROM maintenance window
Deficit Eccentric Calf Raises	3–4×/week	Sarcomerogenesis requires 48hr recovery between sessions.	Overuse — tendon can't remodel fast enough	Structural change stalls, stays at stretch tolerance only
Reverse Wrist Curls	3–4×/week	Eccentric tendon loading. Needs 48hr recovery.	Tendon irritation risk	Wrist extensor strength plateau
Eccentric Wrist Extension	3–4×/week	Eccentric loading protocol. Needs recovery.	Tendon irritation risk	Tendon adaptation insufficient
Banded Hip Distraction	3–4×/week	Joint capsule mobilization. Needs recovery between.	Can do daily if gentle. Avoid aggressive daily.	Hip capsule tightness persists
Right Ankle Scar Tissue (lacrosse ball)	3×/week (Tue/Thu/Sat)	Scar tissue work creates microtrauma. 48hr remodeling cycle.	Tissue can't remodel — counterproductive	Adhesions reform between sessions
Zone 2 Cardio	3–5×/week	150–200 min/week target, distributed. HR 112–131 bpm.	Safe if HR stays in zone. More is better up to ~300 min.	Aerobic base erodes, recovery between sets worse
HIIT (rowing sprints or battle rope)	1–2×/week MAX	High CNS demand. Needs full recovery between sessions.	CNS fatigue accumulates, strength sessions suffer	OK — strength training provides some anaerobic stimulus
Grip: Pinch/Farmer/Finger Hangs	3–4×/week	Tendon + connective tissue loading. Needs 48hr recovery.	Overuse risk — forearm tendinopathy	Grip strength plateau

Color key: ● Daily (safe always) ● 3–4×/week (48hr recovery) ● Strict schedule ● Volume target