From 07150fedc7953cf07f40328f0c81c0777e6d47ab Mon Sep 17 00:00:00 2001 From: Ash Date: Fri, 24 Apr 2026 14:16:42 +0000 Subject: [PATCH] workout: Day C card for 2026-04-24 --- workout/2026-04-24.html | 435 ++++++++++++++++++++++++++++++++++++++++ workout/index.html | 5 + 2 files changed, 440 insertions(+) create mode 100644 workout/2026-04-24.html diff --git a/workout/2026-04-24.html b/workout/2026-04-24.html new file mode 100644 index 0000000..5570b3e --- /dev/null +++ b/workout/2026-04-24.html @@ -0,0 +1,435 @@ + + + + + + + Day C — Dynamic Full-Body — Apr 24, 2026 + + + +
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Ash Pages / Workouts /

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💪 Day C — Dynamic Full-Body

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Friday, April 24, 2026
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Day C — Dynamic Full-Body
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📚 Muscle Anatomy Reference (Gray's Anatomy)
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Click muscle names below to locate on diagrams
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Anterior (Front)

+ Labeled anterior muscle diagram from Gray's Anatomy +
Source: Gray's Anatomy (1918), public domain. Labels: Deltoid, Pectoralis major, Biceps brachii, Rectus abdominis, Quadriceps, etc.
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Posterior (Back)

+ Labeled posterior muscle diagram from Gray's Anatomy +
Source: Gray's Anatomy (1918), public domain. Labels: Trapezius, Latissimus dorsi, Triceps, Erector spinae, Hamstrings, Gastrocnemius, etc.
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Warmup

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5 min treadmill walk + arm swings + bodyweight squats
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Main Workout

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#ExerciseRepsWeightTarget MusclesForm Video
1Farmer's Walk20 steps15 lb pair or KBs +
+ Upper Trapezius + Deltoids + Erector Spinae +
+ 		Video
2H2L Chop (wood chop)10/side20 lb KB +
+ Obliques + Serratus Anterior + Deltoids +
+ 		Video
3DB Push Press1010 lb pair → 15 lb +
+ Deltoids + Triceps + Quadriceps +
+ 		Video
4DB Rear Delt Flies105 lb pair → 10 lb +
+ Rear Deltoid + Rhomboids + Middle Trapezius +
+ 		Video
5DB Hammer Curls1510 lb pair → 12 lb +
+ Biceps Brachialis + Brachioradialis +
+ 		palms face each other, no swing
6Calf Raises (1-leg)20 (10/leg)bodyweight or hold KB +
+ Gastrocnemius +
+ 		step edge or flat floor
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Structure: 3 rounds, 60-90s rest between rounds
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Core Finisher

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#ExerciseReps/TimeWeightTarget MusclesForm Video
1Dead Bugs10/sidebodyweight +
+ Rectus Abdominis + Obliques +
+ 		Video
2Russian Twists20 total8 lb KB or 10 lb DB +
+ Obliques + Rectus Abdominis +
+ 		Video
3Plank Hold30-45sbodyweight +
+ Rectus Abdominis + Obliques + Erector Spinae +
+ 		Video
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Structure: 2 rounds, minimal rest between exercises and rounds. No rest between exercises — just move through them.
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+ + ← Back to all workouts +
+ + + + \ No newline at end of file diff --git a/workout/index.html b/workout/index.html index cfb8c4c..f07e0f5 100644 --- a/workout/index.html +++ b/workout/index.html @@ -44,6 +44,11 @@

💪 Workouts

KB+DB Circuit — 3x/week, A/B/C rotation

+ + Apr 24 + Day C · Dynamic Full-Body + + Apr 22 Day B · Full-Body Circuit