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How to use this dashboard
Ten minutes of anterior tilt practice every day. Leg 1 Monday, Leg 2 Wednesday, Ankle and Foot Tuesday and Saturday with boxing, Upper Friday. Log each exercise and copy the week summary at the end of the week.
Use the Program tab for exact exercises, sets, RPE and video links.
Tap a tracker circle for each session and each day of tilt practice.
Log what you did on each exercise. That is what drives the next adjustment.
This Block
Find the tilt, then load it.
The daily three are parked. Ten minutes of anterior tilt practice replaces them: find the tilt, feel the hamstring and glute lengthen, then move on. Everything else builds on top of that position.
Current Focus
The Training Priorities
The Anterior Tilt
Ten minutes, every day
Tune into the tilt, feel the hamstring and the glute lengthen underneath it, then move on. Without that position the hip work above it has nothing to sit on.
Hip Rotation Under Load
External, internal, then extension
Open chain rotation trains the rotators that hold the hip in position during weight transfer. For a boxer, that is the hip rotating without the knee or the foot doing the work.
Ankle, Foot and Power
Paired with boxing, twice a week
The plyo sequence builds into the jumps. Quality of landing over speed on every rep, and the set ends when the power drops.
Rotation Into the Punch
Trunk work on the upper day
The transverse twist and the rotation from hinge train the counter rotation between pelvis and trunk. That sequence is what a punch is made of.
Weekly Structure
Your Week at a Glance
Anterior Tilt Practice
10 minutes, every day
Replaces the daily three for now. Needs no equipment, so it travels anywhere.
Leg 1. Hip Mobility
Cable Hip External Rotation, Cable Hip Internal Rotation, Hip Triple Extension, Bulgarian Split Squat full ROM
Monday. Rotation leads, then extension, then the split squat.
Leg 2. Posterior + Power
Bulgarian Split Squat, Single Leg Hamstring Curl, Copenhagen Adductor Hold
Wednesday. Quality of movement on every set.
Ankle & Foot
Ankle Prep & Plyo, Double Leg Jumps, Unilateral Lunge, Single Leg Lateral Jump
Tuesday with boxing, and Saturday.
Upper Body
Shoulder ER, Transverse Twist, Rotation from Hinge, Depth Drop Push-Ups, Cossack Row, Pull-Up
Friday. The rotation work sits between the posterior chain and the press.
Travelling. If the gym you find is missing a piece of kit, do the session you can and log what you swapped. Never skip the tilt practice, it needs nothing.
Weekly Tracker
Track Your Week
Anterior Tilt Practice
Target: every day
Leg 1. Hip Mobility
Target: 1 this week
Leg 2. Posterior + Power
Target: 1 this week
Ankle & Foot
Target: 2 this week
Upper Body
Target: 1 this week
Boxing
As scheduled this week
Progress
Your Progress
Each exercise on the Program page has a log line. Write what you did: the load, the reps, how it felt. Everything saves to this device by week. At the end of the week, copy the summary and send it to Sebastian.
Past Weeks
Your first completed week will appear here.
Reflections
Weekly Notes
The tilt. What are you feeling?
Boxing & rotation
Training away from home
Questions for Sebastian