5 day workouts with dumbbells at home SEVEN from Tobias Young. 5 sessions from the source PDF `5DayDBWorkouts_Home_7.pdf`.
How POSE works
POSE captures movement, turns mechanics into readable insight, and connects training, tracking, coaching, and performance decisions in one system.
Movement
See mechanics, not just volume.
Athlete surface
Training
Program from what the body actually does.
Athlete surface
Tracking
Progress you can defend with data.
Athlete surface
Coaching
Shared language between athlete and coach.
Coach surface
Suggested content
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.
Reset Your Standard: mobility and active recovery with hip and shoulder drills, a light ruck or walk, and box breathing.
The Presidential Fitness Challenge is a U.S. government physical fitness program designed to encourage school-aged children to develop healthy exercise habits. It includes a series of standardized tests that measure strength, endurance, flexibility, and agility. Participants complete events such as the shuttle run, curl-ups, sit & reach, push-ups or pull-ups, and a timed run. Performance is scored based on age and gender, with high achievers earning awards like the Presidential Physical Fitness Award. The program’s goal is to promote lifelong physical activity, improve overall fitness, and help students track their progress over time.
Glute and back emphasis from Geena Grimm: hip thrusts, pulldowns, rows, sumo squats, and kickbacks.
Complete one Austin Pickett basketball skill session each day for seven days.
Geena Grimm’s movement screen for squat pattern, hip extension, vertical pull, core, and hinge power.
Day 4: Lower Body from Bikini Body 6 Day V5. Tobias Young programming exported from PT Distinction.
Two-hour USMC-aligned session: fifteen-minute dynamic warm-up, forty-five minutes of cardiovascular endurance (moderate run, 30/30 sprint intervals, cool-down jog), forty-five minutes of bodyweight strength in a superset, and fifteen minutes of static stretching.
Austin Pickett’s court skills screen for shooting touch, free-throw routine, finishing, handle control, and defensive stance.
Inside the POSE Fitness app
Real product surfaces with the same gauges, cards, and chromatic scores you get after sign-in. Athlete home-adjacent surfaces plus coach tools — complementary to Movement, Training, Tracking, and Coaching above.
- athlete
Athlete dashboard
Home
Up next
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
Join the POSE Presale
Create a real account, or join the waitlist with your name and email. Either path puts you on the V2 list.
Already training? Get POSE V1 on iOS.
Train today on POSE V1 for iOS.