Workout Tracker
Phase II — The Four-Day Rite · Circuits · 3 rounds · ~10–15 min · Mon Push · Wed Pull · Thu Lower · Sun Yoga
Reminders
- Move as one flowing circuit — drift between movements, scarcely resting (3 rounds, ~30–45s). The quickened pulse is the spell — that's what finally stirs the stubborn HDL from its slumber.
- The walk is the daily pilgrimage — 1 lap on rite days, 2 on rest. Rain or shine, spell or no spell, it holds.
- Mind the ankle — no leaping, no pounding. The Lower rite's balance holds + lateral steps are its slow mending; let the ankle mend.
Pull — Back · Biceps
Single-Arm Dumbbell Row
kneel on the bench · pull to the hip · 35–45 lb · 10–12
Banded Bicep Curl
stand on the long band · full range · no swing · yellow band · 10–12
Rear Delt Fly
door-anchored long band · hinge forward · yellow band · 12–15
Banded Hammer Curl
stand on the long band · neutral grip · controlled · yellow band · 10–12
Finisher — Banded Row (speed)
60s · quick tempo · door-anchored long band · fast two-arm pulls
Walk — Daily Through-Line
Walk — the daily pilgrimage
1 lap · consistency over distance
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