Workout history

19 sessions · 570 minutes total

Weekly consistency

Week of	Logged	Target
2026-08-24	0	4
2026-08-17	1	4
2026-08-10	1	4
2026-08-03	4	4
2026-07-27	4	4
2026-07-20	1	4
2026-07-13	4	4
2026-07-06	4	4

Sessions

Knee Rehab - Medium

Mon, Aug 17 · 1h 53m · 5/5 exercises

pain 6shared with physio

Felt ok, a bit stiff.

Exercise	Actual	Load	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets	20kg	Not recorded	6/10	TESTNOTE123
TKE with band for single leg	10 reps × 3 sets	—	Not recorded	Not recorded	—
Single leg wall sit hold	20s hold × 5 reps × 3 sets	—	Not recorded	Not recorded	—
Glute bridge with band	15 reps × 3 sets	—	Not recorded	Not recorded	—
Calf raises off a step	15 reps × 3 sets	—	Not recorded	Not recorded	—

Knee Rehab - Medium

Mon, Aug 10 · 25 min · 5/5 exercises

pain 1shared with physio

Felt strong today.

Exercise	Actual	Load	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets	20kg	Not recorded	1/10	—
TKE with band for single leg	10 reps × 3 sets	—	Not recorded	1/10	—
Single leg wall sit hold	20s hold × 3 sets	—	Not recorded	1/10	—
Glute bridge with band	15 reps × 3 sets	—	Not recorded	1/10	—
Calf raises off a step	15 reps × 3 sets	—	Not recorded	1/10	—

Knee Rehab - Strength & Control

Sun, Aug 9 · 24 min · 14/14 exercises

pain 1shared with physio

Felt strong today.

Exercise	Actual	Load	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	—	Not recorded	1/10	—
Side lunge in high kneel	10 reps × 3 sets	—	Not recorded	1/10	—
Hip aeroplane with assistance	5s hold × 8 reps	—	Not recorded	1/10	—
Squat with weights	5 reps × 3 sets	20kg	Not recorded	1/10	—
Shoulder IR 90/90	10 reps × 3 sets	—	Not recorded	1/10	—
Farmers walk	10m × 3 sets	16kg	Not recorded	1/10	—
One arm farmers carry with trap stretch	30s hold × 3 reps	—	Not recorded	1/10	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	—	Not recorded	1/10	—
Bird dog	10 reps × 3 sets	—	Not recorded	1/10	—
Band pull apart	15 reps × 3 sets	—	Not recorded	1/10	—
Bulgarian split squat	8 reps × 3 sets	10kg	Not recorded	1/10	—
Dead bug	10 reps × 3 sets	—	Not recorded	1/10	—
Foam roll quads	1m hold × 2 sets	—	Not recorded	1/10	—
Wrist extension with band	15 reps × 3 sets	—	Not recorded	1/10	—

Knee Rehab - Medium

Fri, Aug 7 · 22 min · 5/5 exercises

pain 1shared with physio

Felt strong today.

Exercise	Actual	Load	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets	20kg	Not recorded	1/10	—
TKE with band for single leg	10 reps × 3 sets	—	Not recorded	1/10	—
Single leg wall sit hold	20s hold × 3 sets	—	Not recorded	1/10	—
Glute bridge with band	15 reps × 3 sets	—	Not recorded	1/10	—
Calf raises off a step	15 reps × 3 sets	—	Not recorded	1/10	—

Knee Rehab - Strength & Control

Wed, Aug 5 · 27 min · 14/14 exercises

pain 1shared with physio

Felt strong today.

Exercise	Actual	Load	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	—	Not recorded	1/10	—
Side lunge in high kneel	10 reps × 3 sets	—	Not recorded	1/10	—
Hip aeroplane with assistance	5s hold × 8 reps	—	Not recorded	1/10	—
Squat with weights	5 reps × 3 sets	20kg	Not recorded	1/10	—
Shoulder IR 90/90	10 reps × 3 sets	—	Not recorded	1/10	—
Farmers walk	10m × 3 sets	16kg	Not recorded	1/10	—
One arm farmers carry with trap stretch	30s hold × 3 reps	—	Not recorded	1/10	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	—	Not recorded	1/10	—
Bird dog	10 reps × 3 sets	—	Not recorded	1/10	—
Band pull apart	15 reps × 3 sets	—	Not recorded	1/10	—
Bulgarian split squat	8 reps × 3 sets	10kg	Not recorded	1/10	—
Dead bug	10 reps × 3 sets	—	Not recorded	1/10	—
Foam roll quads	1m hold × 2 sets	—	Not recorded	1/10	—
Wrist extension with band	15 reps × 3 sets	—	Not recorded	1/10	—

Knee Rehab - Medium

Mon, Aug 3 · 25 min · 5/5 exercises

pain 1shared with physio

Felt strong today.

Exercise	Actual	Load	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets	20kg	Not recorded	1/10	—
TKE with band for single leg	10 reps × 3 sets	—	Not recorded	1/10	—
Single leg wall sit hold	20s hold × 3 sets	—	Not recorded	1/10	—
Glute bridge with band	15 reps × 3 sets	—	Not recorded	1/10	—
Calf raises off a step	15 reps × 3 sets	—	Not recorded	1/10	—

Knee Rehab - Strength & Control

Sun, Aug 2 · 24 min · 14/14 exercises

pain 2shared with physio

Exercise	Actual	Load	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	—	Not recorded	2/10	—
Side lunge in high kneel	10 reps × 3 sets	—	Not recorded	2/10	—
Hip aeroplane with assistance	5s hold × 8 reps	—	Not recorded	2/10	—
Squat with weights	5 reps × 3 sets	20kg	Not recorded	2/10	—
Shoulder IR 90/90	10 reps × 3 sets	—	Not recorded	2/10	—
Farmers walk	10m × 3 sets	16kg	Not recorded	2/10	—
One arm farmers carry with trap stretch	30s hold × 3 reps	—	Not recorded	2/10	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	—	Not recorded	2/10	—
Bird dog	10 reps × 3 sets	—	Not recorded	2/10	—
Band pull apart	15 reps × 3 sets	—	Not recorded	2/10	—
Bulgarian split squat	8 reps × 3 sets	10kg	Not recorded	2/10	—
Dead bug	10 reps × 3 sets	—	Not recorded	2/10	—
Foam roll quads	1m hold × 2 sets	—	Not recorded	2/10	—
Wrist extension with band	15 reps × 3 sets	—	Not recorded	2/10	—

Knee Rehab - Medium

Fri, Jul 31 · 25 min · 5/5 exercises

pain 2shared with physio

Exercise	Actual	Load	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets	20kg	Not recorded	2/10	—
TKE with band for single leg	10 reps × 3 sets	—	Not recorded	2/10	—
Single leg wall sit hold	20s hold × 3 sets	—	Not recorded	2/10	—
Glute bridge with band	15 reps × 3 sets	—	Not recorded	2/10	—
Calf raises off a step	15 reps × 3 sets	—	Not recorded	2/10	—

Knee Rehab - Strength & Control

Wed, Jul 29 · 23 min · 14/14 exercises

pain 2shared with physio

Exercise	Actual	Load	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	—	Not recorded	2/10	—
Side lunge in high kneel	10 reps × 3 sets	—	Not recorded	2/10	—
Hip aeroplane with assistance	5s hold × 8 reps	—	Not recorded	2/10	—
Squat with weights	5 reps × 3 sets	20kg	Not recorded	2/10	—
Shoulder IR 90/90	10 reps × 3 sets	—	Not recorded	2/10	—
Farmers walk	10m × 3 sets	16kg	Not recorded	2/10	—
One arm farmers carry with trap stretch	30s hold × 3 reps	—	Not recorded	2/10	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	—	Not recorded	2/10	—
Bird dog	10 reps × 3 sets	—	Not recorded	2/10	—
Band pull apart	15 reps × 3 sets	—	Not recorded	2/10	—
Bulgarian split squat	8 reps × 3 sets	10kg	Not recorded	2/10	—
Dead bug	10 reps × 3 sets	—	Not recorded	2/10	—
Foam roll quads	1m hold × 2 sets	—	Not recorded	2/10	—
Wrist extension with band	15 reps × 3 sets	—	Not recorded	2/10	—

Knee Rehab - Medium

Mon, Jul 27 · 28 min · 5/5 exercises

pain 2shared with physio

Exercise	Actual	Load	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets	20kg	Not recorded	2/10	—
TKE with band for single leg	10 reps × 3 sets	—	Not recorded	2/10	—
Single leg wall sit hold	20s hold × 3 sets	—	Not recorded	2/10	—
Glute bridge with band	15 reps × 3 sets	—	Not recorded	2/10	—
Calf raises off a step	15 reps × 3 sets	—	Not recorded	2/10	—

Knee Rehab - Medium

Mon, Jul 20 · 28 min · 2/5 exercises

pain 6shared with physio

Knee flared up badly — stopped early as instructed.

Exercise	Actual	Load	Side	Pain	Note
Single leg knee extension	6 reps × 3 sets	20kg	Not recorded	6/10	Sharp pain, cut it short
TKE with band for single leg	6 reps × 3 sets	—	Not recorded	6/10	—
Single leg wall sit hold	skipped	—	Not recorded	Not recorded	—
Glute bridge with band	skipped	—	Not recorded	Not recorded	—
Calf raises off a step	skipped	—	Not recorded	Not recorded	—

Knee Rehab - Strength & Control

Sun, Jul 19 · 27 min · 14/14 exercises

pain 3shared with physio

Exercise	Actual	Load	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	—	Not recorded	3/10	—
Side lunge in high kneel	10 reps × 3 sets	—	Not recorded	3/10	—
Hip aeroplane with assistance	5s hold × 8 reps	—	Not recorded	3/10	—
Squat with weights	5 reps × 3 sets	20kg	Not recorded	3/10	—
Shoulder IR 90/90	10 reps × 3 sets	—	Not recorded	3/10	—
Farmers walk	10m × 3 sets	16kg	Not recorded	3/10	—
One arm farmers carry with trap stretch	30s hold × 3 reps	—	Not recorded	3/10	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	—	Not recorded	3/10	—
Bird dog	10 reps × 3 sets	—	Not recorded	3/10	—
Band pull apart	15 reps × 3 sets	—	Not recorded	3/10	—
Bulgarian split squat	8 reps × 3 sets	10kg	Not recorded	3/10	—
Dead bug	10 reps × 3 sets	—	Not recorded	3/10	—
Foam roll quads	1m hold × 2 sets	—	Not recorded	3/10	—
Wrist extension with band	15 reps × 3 sets	—	Not recorded	3/10	—

Knee Rehab - Medium

Fri, Jul 17 · 25 min · 5/5 exercises

pain 3shared with physio

Exercise	Actual	Load	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets	20kg	Not recorded	3/10	—
TKE with band for single leg	10 reps × 3 sets	—	Not recorded	3/10	—
Single leg wall sit hold	20s hold × 3 sets	—	Not recorded	3/10	—
Glute bridge with band	15 reps × 3 sets	—	Not recorded	3/10	—
Calf raises off a step	15 reps × 3 sets	—	Not recorded	3/10	—

Knee Rehab - Strength & Control

Wed, Jul 15 · 23 min · 14/14 exercises

pain 3shared with physio

Exercise	Actual	Load	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	—	Not recorded	3/10	—
Side lunge in high kneel	10 reps × 3 sets	—	Not recorded	3/10	—
Hip aeroplane with assistance	5s hold × 8 reps	—	Not recorded	3/10	—
Squat with weights	5 reps × 3 sets	20kg	Not recorded	3/10	—
Shoulder IR 90/90	10 reps × 3 sets	—	Not recorded	3/10	—
Farmers walk	10m × 3 sets	16kg	Not recorded	3/10	—
One arm farmers carry with trap stretch	30s hold × 3 reps	—	Not recorded	3/10	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	—	Not recorded	3/10	—
Bird dog	10 reps × 3 sets	—	Not recorded	3/10	—
Band pull apart	15 reps × 3 sets	—	Not recorded	3/10	—
Bulgarian split squat	8 reps × 3 sets	10kg	Not recorded	3/10	—
Dead bug	10 reps × 3 sets	—	Not recorded	3/10	—
Foam roll quads	1m hold × 2 sets	—	Not recorded	3/10	—
Wrist extension with band	15 reps × 3 sets	—	Not recorded	3/10	—

Knee Rehab - Medium

Mon, Jul 13 · 28 min · 5/5 exercises

pain 3shared with physio

Exercise	Actual	Load	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets	20kg	Not recorded	3/10	—
TKE with band for single leg	10 reps × 3 sets	—	Not recorded	3/10	—
Single leg wall sit hold	20s hold × 3 sets	—	Not recorded	3/10	—
Glute bridge with band	15 reps × 3 sets	—	Not recorded	3/10	—
Calf raises off a step	15 reps × 3 sets	—	Not recorded	3/10	—

Knee Rehab - Strength & Control

Sun, Jul 12 · 27 min · 14/14 exercises

pain 4shared with physio

Exercise	Actual	Load	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	—	Not recorded	4/10	—
Side lunge in high kneel	10 reps × 3 sets	—	Not recorded	4/10	—
Hip aeroplane with assistance	5s hold × 8 reps	—	Not recorded	4/10	—
Squat with weights	5 reps × 3 sets	20kg	Not recorded	4/10	—
Shoulder IR 90/90	10 reps × 3 sets	—	Not recorded	4/10	—
Farmers walk	10m × 3 sets	16kg	Not recorded	4/10	—
One arm farmers carry with trap stretch	30s hold × 3 reps	—	Not recorded	4/10	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	—	Not recorded	4/10	—
Bird dog	10 reps × 3 sets	—	Not recorded	4/10	—
Band pull apart	15 reps × 3 sets	—	Not recorded	4/10	—
Bulgarian split squat	8 reps × 3 sets	10kg	Not recorded	4/10	—
Dead bug	10 reps × 3 sets	—	Not recorded	4/10	—
Foam roll quads	1m hold × 2 sets	—	Not recorded	4/10	—
Wrist extension with band	15 reps × 3 sets	—	Not recorded	4/10	—

Knee Rehab - Medium

Fri, Jul 10 · 25 min · 5/5 exercises

pain 4shared with physio

Exercise	Actual	Load	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets	20kg	Not recorded	4/10	—
TKE with band for single leg	10 reps × 3 sets	—	Not recorded	4/10	—
Single leg wall sit hold	20s hold × 3 sets	—	Not recorded	4/10	—
Glute bridge with band	15 reps × 3 sets	—	Not recorded	4/10	—
Calf raises off a step	15 reps × 3 sets	—	Not recorded	4/10	—

Knee Rehab - Strength & Control

Wed, Jul 8 · 23 min · 14/14 exercises

pain 4shared with physio

Exercise	Actual	Load	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	—	Not recorded	4/10	—
Side lunge in high kneel	10 reps × 3 sets	—	Not recorded	4/10	—
Hip aeroplane with assistance	5s hold × 8 reps	—	Not recorded	4/10	—
Squat with weights	5 reps × 3 sets	20kg	Not recorded	4/10	—
Shoulder IR 90/90	10 reps × 3 sets	—	Not recorded	4/10	—
Farmers walk	10m × 3 sets	16kg	Not recorded	4/10	—
One arm farmers carry with trap stretch	30s hold × 3 reps	—	Not recorded	4/10	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	—	Not recorded	4/10	—
Bird dog	10 reps × 3 sets	—	Not recorded	4/10	—
Band pull apart	15 reps × 3 sets	—	Not recorded	4/10	—
Bulgarian split squat	8 reps × 3 sets	10kg	Not recorded	4/10	—
Dead bug	10 reps × 3 sets	—	Not recorded	4/10	—
Foam roll quads	1m hold × 2 sets	—	Not recorded	4/10	—
Wrist extension with band	15 reps × 3 sets	—	Not recorded	4/10	—

Knee Rehab - Medium

Mon, Jul 6 · 28 min · 5/5 exercises

pain 4shared with physio

Exercise	Actual	Load	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets	20kg	Not recorded	4/10	—
TKE with band for single leg	10 reps × 3 sets	—	Not recorded	4/10	—
Single leg wall sit hold	20s hold × 3 sets	—	Not recorded	4/10	—
Glute bridge with band	15 reps × 3 sets	—	Not recorded	4/10	—
Calf raises off a step	15 reps × 3 sets	—	Not recorded	4/10	—