Training Log · Alex

GYM LOG

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Date
Today
Gym
Workout AMon · Glutes+Legs
Workout BWed · Upper Body
Workout CFri · Glutes+Cardio
🩹 Injury ModeBack Recovery
🏋️ Gym
🏠 Home
⚡ Home Quick30 min
Completed 0 / 0
After Training
✓
🏃 Treadmill
✓
🧖 Sauna
Session Notes
🧘
Daily Mobility & Prevention
Sciatic nerve · piriformis · spinal decompression
▾
✓
🦴 Dead Hang
3 × 20-30 sec · fully relaxed, feet off ground · decompresses lumbar spine
✓
🍐 Piriformis Stretch
3 × 45-60 sec each side · lie on back, cross ankle over knee, pull thigh toward chest · most important for right buttock nerve
✓
🔄 Supine Twist
2 × 30-45 sec each side · knee across body, arms out · releases right QL and piriformis
✓
🧎 Child's Pose
2 × 45-60 sec · arms forward, sit back to heels · gentle lumbar decompression
✓
🐱 Cat-Cow
10-15 slow reps · all fours, alternate arch and round · keeps lumbar mobile, pumps disc fluid
✓
🦵 Knee-to-Chest
2 × 30 sec each side · lie on back, pull one knee to chest · releases QL and piriformis directly
✓
🪑 Figure-4 Seated (at desk)
Every 60-90 min when sitting · right ankle on left knee, lean forward · prevents nerve compression from long sitting
✓
🏃 Hip Flexor Lunge Stretch
2 × 45 sec each side · one knee on floor, push hips forward · counteracts hip flexor shortening from sitting
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Session History
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