Readiness Check-In
Use this before training. The advice changes based on your energy, sleep, motivation, and knee status.
12-Week Calendar
Swipe horizontally through the 12-week plan. The header updates as the day cards move into each week. Tap any day to drill down into the workout cheat sheet.
Workout Cheat Sheets
Each workout has a preamble, card-style checklist, progress tracking, and space for notes. Checkmarks and notes are saved on this device/browser.
Progress Snapshot
Survivor Prep Badges
Milestones unlock as you complete workouts, finish circuits, log benchmarks, and show up consistently.
Weekly Reflections
The physical plan is part of the larger “try-on.” Use these to notice what is changing in your body, confidence, and castaway mindset.
Benchmark Tests
Start by logging your Week 1 Baseline numbers before training begins — this is your starting point. Run the same tests at the end of Weeks 4, 8, and 12 to measure exactly how far you've come.
Data Backup
Export and restore your Survivor Prep data. Every backup button exports the full current data set: checklist progress, workout notes, readiness check-ins, settings, benchmarks, reflections, start date, and computed badge progress.
Export Backup
Download or copy a full backup of your current progress.
Restore Backup
Paste a backup JSON file here, then restore it into this browser.
Import File
Select a previously downloaded backup file.
Plan Settings
These settings add smart modification cards to the daily workouts without changing the core plan.
Setup
Default start date is the next Monday after this dashboard was created. Change it anytime; the 12-week calendar will rebuild automatically.
Survivor Prep Library
For a complete exercise-by-exercise description page, open the Activity & Exercise Library.
Warm-Up Library
- 5-minute brisk walk or bike
- Hip circles, ankle rocks, and shoulder circles
- Bodyweight squats or box squats
- Dead bugs or bird dogs
- Two light practice rounds of the first movement
Mobility Library
- Calves: wall stretch or stair drop
- Hips: hip flexor stretch and figure-four stretch
- Hamstrings: gentle hinge stretch
- Thoracic spine: open books
- Shoulders/wrists: wall slides and wrist rocks
Grip Drill Library
- Dead hangs or assisted hangs
- Towel hangs
- Farmer carries
- Suitcase carries
- Towel or plate pinches
Balance Drill Library
- Single-leg stand
- Heel-to-toe walk
- Curb or low beam walk
- Step-up, pause, step-down
- Balance after cardio or carries
Puzzle Drill Library
- Tangram or shape puzzle
- Small jigsaw section
- Word scramble
- Memory pattern
- Knot tying and untying
Knee-Sensitive Swaps
- Use bike, rower, or incline walk instead of running
- Use box squats instead of deep squats
- Use step height you can control
- Replace burpees with slow squat-thrusts or elevated mountain climbers
- Stop sharp pain immediately
Install on Phone
Android: Open in Chrome, tap the menu, then Add to Home screen or Install app if offered.
This dashboard is self-contained and stores progress in this browser on this device.