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Tell me what you've got — time, injuries, shift schedule — and I'll build you a workout.
30 mins, sore shoulder
45 min, home gym
Post night shift
🔥 Shift mobility
🦴 Recovery
📅 Roster
⏱ Worksite reset
Pre-shift warm-up
Post-shift recovery
Lifting & carrying
Overhead work
Kneeling & squatting
Long drives
Sore shoulder
Sore knee
Sore back
Sore wrist
2 on / 4 off
Swing 8 / 6
2/1 FIFO
Mon–Fri days
Mon–Fri nights
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