My 360 Dashboard
Training Score
87/100
Above target
Recovery Status
Good
Ready to train
Next Session
Today, 4:00 PM
Strength Training
Recent Activity
Completed strength training session
2 hours ago
Updated wellness check-in
5 hours ago
Viewed recovery plan
1 day ago
Upcoming Matches
Centennial x Liberty
Centennial x Memorial
Centennial x Independence
Upcoming Training Sessions
Strength Training
Main Gym
Speed & Agility
Track
Recovery Session
Training Room
My Workouts
Upper Body Strength
Speed & Agility
Core & Stability
Lower Body Strength
My Progress
Performance Metrics
Bench Press
Previous: 175 lbs
185 lbs
+10 lbs
40-Yard Dash
Previous: 4.61s
4.52s
-0.09s
Vertical Jump
Previous: 30 in
32 in
+2 in
Training Consistency
My Wellness
Sleep Hours
Dec 2, 2025
Deep sleep throughout the night
Dec 1, 2025
Woke up once during the night
Nov 30, 2025
Had trouble falling asleep
Food Intake
Breakfast, Lunch, Dinner, 2 Snacks
Breakfast, Lunch, Dinner, 1 Snack
Lab Results
Complete Blood Count
Vitamin D Level
Lipid Panel
Exercise Log
Cardio - Running
Dec 2, 2025
5 mile run, felt strong throughout
Strength Training - Upper Body
Dec 1, 2025
Bench press, shoulder press, pull-ups
Recovery Plan Timeline
Finger Flexion & Extension
Week 1-2 • 3x daily • 10 reps each
Fingers Recovery
Instructions:
- Gently bend fingers into a fist
- Hold for 5 seconds
- Extend fingers fully
- Hold for 5 seconds
- Repeat 10 times
Grip Strengthening
Week 3-4 • 2x daily • 15 reps
Fingers Recovery
Instructions:
- Use a soft therapy ball or putty
- Squeeze firmly for 5 seconds
- Release slowly
- Rest for 2 seconds between reps
- Progress to firmer resistance
Knee Range of Motion Exercise
Week 1-3 • 3x daily • 20 reps
Knee Recovery
Instructions:
- Sit on a chair with feet flat
- Slowly extend one leg straight
- Hold for 5 seconds
- Lower slowly back down
- Alternate legs
Quadriceps Strengthening
Week 2-5 • 2x daily • 12 reps
Knee Recovery
Instructions:
- Lie on your back
- Tighten thigh muscle
- Push knee down into floor
- Hold for 10 seconds
- Relax and repeat
Balance & Stability Training
Week 4-6 • 2x daily • 5 min each
Knee Recovery
Instructions:
- Stand on one leg
- Hold for 30 seconds
- Use wall for support if needed
- Progress to unstable surface
- Alternate legs