8-Week Plan - ON AIR Fitness, Montigny-le-Bretonneux
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DELOAD WEEK SUGGESTED
Reduce all weights by 20% this week for recovery.
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Your targets
87->73kg
Weight
35->19%
Body Fat
VF 12->8
Visceral
SESSION A
00:00
Upper Body
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THE PLAN
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Weight Progression - All Exercises
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BODY STATS
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Weight
87
kg
->73
Body Fat
35.6
%
->19
Waist
--
cm
Visceral Fat
12
lvl
->8
Training Calendar
Mo
Tu
We
Th
Fr
Sa
Su
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NUTRITION
1,900 kcal - 150g protein - daily targets
1,900
Calories/day
150g
Protein min
180g
Carbs
60g
Fat
Daily Meals - 1 PM Training
CALORIES
Target: 1,900 kcal - 150g protein daily
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of goal
Calories0 / 1900
Protein0g / 150g
0g
CARBS/180g
0g
FAT/60g
1900
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Epley formula: weight x (1 + reps/30)
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10-min lumbar health protocol. Tap Start to begin guided routine.
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MEAL PLAN
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1900
KCAL TARGET
150g
PROTEIN TARGET
POSTURE
Daily routines to fix your VisBODY issues
Your VisBODY Issues: Forward head (6.4cm), Rounded shoulders (4.3cm), Anterior pelvic tilt (7.4cm), Knee hyperextension. These daily routines target each.
🔥
Forward Head Posture
Your measurement: 6.4 cm forward
What happens: Tight chest, weak upper back, protracted shoulders. Leads to neck/shoulder pain, cervical degeneration. Reduces chest volume, affects breathing.
DAILY ROUTINE (5 minutes)
1. Neck Retractions
3 sets × 12 reps | 30 sec rest
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How: Sit or stand upright. Gently pull your chin straight back (not tilting up/down). Feel like you're making a double chin. Hold 2 seconds. Return slowly.
Cue: Ears over shoulders, not forward. Minimal chin movement—it's subtle.
Why: Retrains deep neck flexors that fight forward pull. First step to reversing forward head.
2. Wall Angels (Shoulder Blade Focus)
3 sets × 12 reps | 30 sec rest
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How: Back flat against wall, feet 6 inches from wall. Arms in W position (elbows bent 90°). Slide arms up to Y position against wall. Feel shoulder blades squeeze together. Slide back down.
Cue: Keep lower back flat on wall. Slow, controlled. If you can't keep elbows on wall, go higher up the slide.
Why: Activates serratus anterior and lower traps that pull shoulders back and down.
3. Upper Trapezius Stretch
3 sets × 30 sec each side | 15 sec rest
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How: Sit upright. Clasp hands behind your head/neck. Gently pull elbows back and down. Feel stretch on top/back of shoulders. Keep shoulders relaxed (don't shrug).
Cue: Look straight ahead, don't drop chin. Gentle—avoid neck strain.
Why: Releases tight upper trap that pulls head forward.
4. Chin Tucks + Shrug Combo
3 sets × 10 reps | 30 sec rest
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How: Retracting chin (see exercise 1), then shrug shoulders up, then pull them down and back. 3-part movement: Retract → Shrug up → Shrug down/back.
Cue: Each part controlled. No momentum.
Why: Chains the movements together—trains your nervous system to keep head back and shoulders down.
Setup: Light resistance band (light/medium tension).
How: Arms at shoulder height, band in front. Arms bent 45°, hands shoulder-width. Squeeze shoulder blades together, pulling band apart. Pause 2 seconds. Return slowly.
Cue: Feel it in rear delts, not arms. Slow eccentric (return).
Why: Activates posterior deltoids & rhomboids—directly opposite of rounded shoulders.
2. Reverse Pec Flyes (Dumbbells)
3 sets × 12 reps | 60 sec rest
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Setup: 5-8 kg dumbbells.
How: Hinge forward 45° (not parallel to ground). Arms slightly bent. Raise dumbbells to shoulder height, squeezing shoulder blades together. Lower slowly with control.
Cue: Elbows lead, not hands. Feel upper back working. No momentum.
Why: Strengthens rear delts & upper back. Counteracts years of forward shoulder position.
3. Face Pulls (Cable/Rope)
3 sets × 15 reps | 45 sec rest
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Setup: Rope attachment at upper cable, eye height.
How: Pull rope to face level. At the top, spread rope apart (hands outside head). Squeeze shoulder blades hard. Return with control.
Cue: High reps, lighter weight. Focus on contraction, not load.
Why: Trains external rotation (opposite of internal rotation in rounded shoulders) + rear delt activation.
4. Thoracic Rotations (Mobility)
2 sets × 10 reps/side | 30 sec rest
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How: Quadruped position (hands & knees). Hand behind head. Rotate upper spine toward ceiling, opening chest. Return to center, repeat other side.
Cue: Lead with elbow, not hand. Slow, controlled rotation. Feel thoracic spine mobilizing.
Why: Increases thoracic extension mobility—counteracts flexion from rounded shoulders.
Total time: ~10-12 minutes | Frequency: 3x per week (can pair with back day) | Expected improvement: 3-4 weeks visible change
⬇️
Anterior Pelvic Tilt ⭐ PRIORITY
Your measurement: 7.4 cm shift
Why this is YOUR #1 priority: This causes your lumbar pain. Tight hip flexors + weak glutes + weak transverse abdominis. Fixing this = 40-60% reduction in lower back strain. Also makes abs more visible at same body fat %.
DAILY ROUTINE (10 minutes)
Do this every morning + evening for best results. Core foundation for all your training.
1. Dead Bug (Core Activation)
3 sets × 10 reps/side | 45 sec rest
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How: Lie on back, knees bent 90°, hips bent 90°. Arms extended toward ceiling. Extend opposite arm overhead + opposite leg out. Tap heel to ground lightly. Return. Repeat other side.
Key: Lower back stays flat on ground—don't let it arch. This is THE focus.
Cue: Think "posterior pelvic tilt" (tuck pelvis under). Feel abs working, not hip flexors.
Why: Trains your body to maintain neutral spine while moving limbs. Core foundation exercise.
2. Glute Bridges (Posterior Chain)
3 sets × 15 reps | 60 sec rest
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How: Lie on back, knees bent, feet flat (hip-width apart). Drive through heels, lift hips to create straight line from knees to shoulders. Squeeze glutes hard at top. Hold 2 seconds. Lower slowly.
How: Forearm plank position. Elbows under shoulders. Keep body in straight line. Tuck pelvis under (posterior tilt). Breathe—don't hold breath.
Key: Pelvic tilt is critical. You should feel anterior pelvic tilt getting harder (that's the point).
Cue: "Glutes squeezed, core tight, pelvis tucked." No saggy hips, no rigid lower back.
Why: Activates deep transverse abdominis that fights anterior tilt.
4. Hip Flexor Stretch (Reciprocal)
3 reps × 30 sec/side | 15 sec rest
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How: Half-kneeling position (one knee on ground behind you). Front foot forward. Lean hips forward slightly. You should feel a stretch on the front of the back leg (hip flexor). Tilt pelvis posterior slightly to deepen.
Key: Back knee stays on ground. Don't let pelvis tilt forward—anterior tilt negates the stretch.
Cue: "Stretch + posterior tilt." You're stretching the tight muscles pulling you into anterior tilt.
Why: Releases iliopsoas & rectus femoris that cause anterior tilt.
What happens: Quad dominance, weak VMO (vastus medialis obliquus), poor proprioception. Hyperextension changes knee mechanics, increases ACL/meniscus injury risk. Also contributes to knock-knees (genu valgum).
ROUTINE (2-3x per week, 12 minutes)
1. VMO Quad Activation (Leg Ext)
3 sets × 12 reps | 60 sec rest
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Setup: Leg extension machine (light weight—form > load).
How: Extend legs to full extension. At the top, pause 2-3 seconds. Squeeze VMO (inner quad above knee). Lower slowly with control (3 second eccentric).
Key: Full extension but DON'T hyperextend (don't lock knees backward). Stop at 180°.
Cue: "Squeeze inner thigh at the top." Think VMO, not just quad.
Why: VMO is weak from your hyperextension pattern. This rebalances quad forces.
2. Bulgarian Split Squats (VMO Bias)
3 sets × 10 reps/leg | 60 sec rest
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Setup: Back foot elevated on bench, front foot forward. Light dumbbell in hand (or unweighted).
How: Lower front knee to ground, keeping torso upright. Front knee stays over ankle (not past toe). Drive through front heel to stand. Repeat, then switch legs.
Key: Front knee angle ~90° at bottom. No valgus (inward knee cave)—keep knee tracking over toes.
Cue: "Knee over ankle, chest up, drive through heel." Single-leg emphasis corrects imbalances.
Why: Single-leg training corrects asymmetries (you likely have right vs. left imbalances). VMO fires more than in double-leg work.
3. Hamstring Curls (Eccentric Focus)
3 sets × 12 reps | 60 sec rest
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Setup: Lying leg curl machine (moderate weight).
How: Curl legs up (1 second), squeeze at top (1 second), lower very slowly (3-4 seconds). Control the negative.
Key: Eccentric (lowering) phase is critical. Strong hamstrings prevent hyperextension.
Why: Hyperextension + weak hamstrings = injury risk. This strengthens the brake muscle.
4. Single-Leg Balance (Proprioception)
3 sets × 30 sec/leg | 30 sec rest
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How: Stand on one leg, other knee bent 90°. Eyes open, arms out for balance. Hold 30 seconds. Switch legs.
Progression: Close eyes, on foam pad, or head turns (harder).
Key: Slight knee bend on standing leg—never lock/hyperextend.
Cue: "Soft knee, feel stabilizer muscles firing." Micro-adjustments are good.
Why: Trains proprioceptive system to correct hyperextension pattern automatically.
Total time: ~12 minutes | Frequency: 2-3x per week (integrate with leg days) | Expected improvement: 2-3 weeks for stability, 6+ weeks for major alignment shift | Safety benefit: ACL/meniscus injury prevention
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Hip Flexor Stretch
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TOTALS
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Visceral Fat
Fat around internal organs. Level 1-9 healthy, 10+ high risk. Your target is below 8.
Body Fat %
Percentage of total weight that is fat. Your goal: 35.6% to 19%.
HIIT
High-Intensity Interval Training. Your protocol: 30s fast / 90s walk x 8 rounds.
Zone 2 Cardio
Low-intensity at 130-145 bpm. You should hold a full conversation. Burns fat directly.
1-Rep Max (1RM)
Maximum weight for one rep. Estimated: weight x (1 + reps/30). No need to test to failure.
Epley Formula
Estimates 1RM from a working set. 80kg x 8 reps = ~101kg estimated 1RM. Accurate within 5-10%.
McGill Big 3
Spine-safe core exercises by Dr. Stuart McGill: Bird Dog, Side Plank, Glute Bridge. Stabilize spine without compressing lumbar discs.
Deload Week
Planned week at 50-60% normal volume. Lets your nervous system and joints recover. Strength improves during recovery, not just hard training.
Estimated 1RM (e1RM)
Calculated one-rep max from a working set. Rising e1RM = getting stronger over time.
Streak
Consecutive days with a session logged. Streaks build the habit — the most important factor in long-term transformation.