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Granular Tracking Plan

The document outlines a detailed tracking sheet for Monday and Tuesday workouts, including strength training, posture and mobility exercises, and high-intensity cardio activities like badminton. It also includes hydration targets and specific water intake schedules for both days. Each day features a structured routine focusing on different fitness aspects such as core training and flexibility.

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swapnil Patil
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78 views2 pages

Granular Tracking Plan

The document outlines a detailed tracking sheet for Monday and Tuesday workouts, including strength training, posture and mobility exercises, and high-intensity cardio activities like badminton. It also includes hydration targets and specific water intake schedules for both days. Each day features a structured routine focusing on different fitness aspects such as core training and flexibility.

Uploaded by

swapnil Patil
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Monday - Detailed Tracking Sheet

7:00 AM - 7:40 AM: Full-Body Strength Workout (3 sets each)


[ ] Push-ups (12 reps)

[ ] Squats (15 reps)

[ ] Plank Hold (45 sec)

[ ] Glute Bridges (12 reps)

12:30 PM - 1:00 PM: Posture & Mobility


[ ] Cat-Cow Stretch (2 min)

[ ] Wall Angels (12 reps)

[ ] Hip Flexor Stretch (30 sec per leg)

8:30 PM - 10:30 PM: Badminton (High-Intensity Cardio)


[ ] Match Play / Agility Drills

Hydration: Water Intake (Target: 3L)


[ ] Morning (2 glasses)

[ ] Hourly sips (1 glass per hour)

[ ] Post-workout (500ml)
Tuesday - Detailed Tracking Sheet

7:00 AM - 7:30 AM: Core & Abs Training


[ ] Leg Raises (12 reps)

[ ] Bicycle Crunches (15 reps per side)

[ ] Superman Hold (40 sec)

[ ] Side Plank (30 sec per side)

12:30 PM - 1:00 PM: Mental Focus


[ ] 5 min Breathwork

[ ] 10 min Power Nap / Meditation

[ ] 5 min Brain Puzzle

7:30 PM - 8:00 PM: Flexibility & Recovery


[ ] Standing Hamstring Stretch (2 min)

[ ] Spinal Twist Stretch (2 min)

[ ] Wrist & Shoulder Rolls (1 min)

Hydration: Water Intake (Target: 3.2L)


[ ] Same pattern as Monday

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