How to approach these

• Keep the movement relaxed and easy
• Breathe through each rep to help your body settle
• Pain isn't the goal — ease into range and build over time
• Support your recovery by eating well, staying hydrated, sleeping well and managing stress as best you can

Reading intensity

Some exercises use RIR — reps in reserve. It's how many more reps you could have done when you stopped.

Your target sits next to each exercise. If you log a higher number than the target, the field turns red — that means the set was easier than intended, so add a little load next time.

Mobility work uses Low or Mod instead. Low should feel easy and unforced. Mod is noticeable but never painful.