Four-week quad-focused lower-body program from Geena Grimm at Flo Yoga. Back squats progress from 155 to 185 with split squats, goblet work, and accessories.
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A rotating sample of real programs, workouts, and assessments from across the POSE Training Library — partner packs and official catalog. Tap any card to preview, then create an account to open them in the app.
Current Air Force Physical Fitness Assessment for Active Duty Airmen and Guard/Reserve in UDT status. U.S. Space Force Guardian members use the same PFA — no separate Space Force test.
Day 5: Upper Body from At Home Bikini Workouts (Level 2) 6.1. Tobias Young programming exported from PT Distinction.
Workout 2 from Tabata 3.1 w/ Db's: 3 Rounds. Tobias Young programming exported from PT Distinction.
HIIT 100 LEVEL 1 from Tobias Young. 4 sessions from the source PDF `Hiit100_1.pdf`.
Stay Ready: full-body circuit — push-ups, squats, rows, sit-ups, and a short run for three rounds.
Reset Your Standard: lower-body burn with step-ups, RDLs, lateral lunges, wall sits, and a two-mile ruck or jog.
Workout 2: Legs from At Home Bodybuilding 6.3. Tobias Young programming exported from PT Distinction.
This 3-day program blends strength, power, and conditioning into a balanced training week designed to build a complete athlete. Day 1 focuses on upper-body pulling strength with weighted pull-ups, rows, pulldowns, and rope hangs to develop the back and grip. Day 2 shifts to lower-body and core development with front squats, Romanian deadlifts, GHD sit-ups, and hanging knee raises for powerful legs and trunk stability. Day 3 finishes with a high-intensity conditioning circuit—rowing, wall balls, kettlebell snatches, and battle ropes—to challenge endurance, explosiveness, and mental grit. Together, the sessions deliver a well-rounded combination of strength and athletic fitness. Yeah, this sucks right now... but dawn is coming. Tyler Ross
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Lower-body block
Strength foundation · Week 1
Overall scores
SteadyForm
78
Overall
81
Avg
74
Best
88
34%progThis week4/5Load12k lbImproving+6% - athlete
Session scoring
Live Track
LIVE+6Bodyweight squat
Quality
78/100Depth
84/100Control
76/100Rep quality · 06 reps · set 1
Rep quality - athlete
Programmed work
Train
Program week Strength foundation
Week 1
Today · Lower-body block
- ✓Done
Warm up
8 min
- 1Next
Squat
4×6
- ·Queued
Hinge
3×8
- athlete
Quality over time
Progress
+6Improving+6%78/100Quality trend Thu
Squat
81/100Wed
Pull
74/100Mon
Hinge
69/100 - athlete
Daily fuel
Nutrition
Calories Protein
89/100Hydration
62%
Logged
1/3
Left
820
- coach
Client attention
Roster
Active
12
At risk
3
On plan
9
- ML
M. Logan
On plan
88 - JD
J. Doe
Missed squat
61 - WC
W. Cruz
New assign
74
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