9:41
Tuesday, Jun 23
🎾 Pickleball Sat · 4 days
How's your energy today?
🔥 12-day streak — the check-in keeps it alive, not the workout.
Today · decided for you 32 min
Full body
Gym · machines + dumbbells · 5 moves + stretch
→ Builds the explosive first step you want at the net.
Not feeling it? Do one hard set · 5 min — still counts.
2 / 3
this week's plan
🔥 12
day streak
60kg
squat PR
From your calendar Pickleball Saturday, 10am. Two sessions before then keeps your legs fresh. Tonight: 2-min shoulder stretch — protects your serve arm.
Full body
32 min · 5 moves + stretch
Your call today · effort beats volume
Dumbbell
✓Chest up, weight into mid-foot
✓Knees track over toes, sit between hips
✕Don't let heels lift or knees cave in
Dumbbells + bench
✓Shoulder blades pinched, slight arch
✓Lower to mid-chest, press up and slightly in
✕Don't flare elbows straight out to 90°
Dumbbell + bench
✓Flat back, drive elbow toward hip
✓Squeeze the shoulder blade at the top
✕Don't twist the torso to swing it up
Dumbbells
✓Soft knees, push hips back, bar close
✓Feel the hamstring stretch, then stand tall
✕Don't round the lower back to reach lower
Treadmill, bike, or elliptical
✓Whichever machine's free is fine — pick one
✓Keep it conversational pace, not a second workout
✕Don't chase a personal best here — you already did the hard part
Cool-down · 2 min
One hard set per move is a real win — not a shortcut.
TODAY — WIN
Strongest squat set yet, +5 kg. That's 3 of 3 planned this week. Saturday's legs will thank you.
12
day check-in streak
Your longest yet. Beat your Queens record next.
1
freeze
left
Training to win
🎾 Pickleball
Legs +12% stronger over 6 weeks → quicker to the kitchen line, fresher in the third game.
This month's mix
Gym 6 Home 4 Pickleball 5 Volleyball 2 Swim 1
Personal records
Goblet squat 60 kg ▲ +5
Dumbbell bench 2 × 22 kg
Romanian deadlift 70 kg ▲ +2.5
Kenji
Pickleball & volleyball · 12-day streak
Private scoreboard
PRs and wins stay only on your device
Calendar nudges
One low-guilt ping timed to your next game
Sessions per week
Otra plans around this target
 3
Freezes available
Covers real life — refills slowly, on purpose
 1

Live mockup — switch Gym/Home, tap the tabs, expand a move, check What's this? on the equipment, or hit Start session.