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-# Functional Strength for Table Tennis (4-Day Weekly Split)
-# Each set is a task.
-
-## Day 1 — Legs (Strength) + Core (Stability)
-### Warm-up tasks
-- [ ] 8–10 min easy cardio
-- [ ] Dynamic warm-up (hips/ankles/hamstrings) x 2–3 min
-- [ ] Squat patterning x 5 reps (no load)
-- [ ] Split-stance good-mornings x 6 reps/side
-- [ ] Ramp sets for first compound (2 sets)
-
-### Back Squat (strength focus)
-- [ ] Set 1: 5 reps @ working weight (rest 2–3 min)
-- [ ] Set 2: 5 reps @ working weight (rest 2–3 min)
-- [ ] Set 3: 5 reps @ working weight (rest 2–3 min)
-- [ ] Set 4: 5 reps @ working weight (rest 2–3 min)
-- [ ] Set 5: 5 reps @ working weight (rest 2–3 min)
-
-### Romanian Deadlift (hamstrings)
-- [ ] Set 1: 6 reps @ working weight (rest 2 min)
-- [ ] Set 2: 6 reps @ working weight (rest 2 min)
-- [ ] Set 3: 6 reps @ working weight (rest 2 min)
-- [ ] Set 4: 6 reps @ working weight (rest 2 min)
-
-### Walking Lunges (lateral/forward control)
-- [ ] Set 1: 10 steps/leg @ controlled tempo (rest 90 sec)
-- [ ] Set 2: 10 steps/leg @ controlled tempo (rest 90 sec)
-- [ ] Set 3: 10 steps/leg @ controlled tempo (rest 90 sec)
-
-### Calf Raise (ankle stiffness)
-- [ ] Set 1: 10–12 reps @ controlled (rest 60–90 sec)
-- [ ] Set 2: 10–12 reps @ controlled (rest 60–90 sec)
-- [ ] Set 3: 10–12 reps @ controlled (rest 60–90 sec)
-- [ ] Set 4: 10–12 reps @ controlled (rest 60–90 sec)
-
-### Core — Dead Bug (anti-extension)
-- [ ] Set 1: 8 reps/side (rest 45–60 sec)
-- [ ] Set 2: 8 reps/side (rest 45–60 sec)
-- [ ] Set 3: 8 reps/side (rest 45–60 sec)
-
-### Core — Side Plank (anti-lateral flexion)
-- [ ] Set 1: 30–45 sec/side (rest 45–60 sec)
-- [ ] Set 2: 30–45 sec/side (rest 45–60 sec)
-- [ ] Set 3: 30–45 sec/side (rest 45–60 sec)
-
----
-
-## Day 2 — Upper Push/Pull (Strength) + Shoulder Control
-### Warm-up tasks
-- [ ] 8–10 min row/bike
-- [ ] Band pull-aparts x 15 reps
-- [ ] Scap push-ups x 10 reps
-- [ ] Medicine-ball / empty-hand throws (patterning) x 6 total
-- [ ] Ramp sets for first press (2 sets)
-
-### Bench Press (strength)
-- [ ] Set 1: 5 reps @ working weight (rest 2–3 min)
-- [ ] Set 2: 5 reps @ working weight (rest 2–3 min)
-- [ ] Set 3: 5 reps @ working weight (rest 2–3 min)
-- [ ] Set 4: 5 reps @ working weight (rest 2–3 min)
-- [ ] Set 5: 5 reps @ working weight (rest 2–3 min)
-
-### Weighted Pull-ups (or Lat Pulldown)
-- [ ] Set 1: 4–6 reps @ working weight (rest 2 min)
-- [ ] Set 2: 4–6 reps @ working weight (rest 2 min)
-- [ ] Set 3: 4–6 reps @ working weight (rest 2 min)
-- [ ] Set 4: 4–6 reps @ working weight (rest 2 min)
-
-### Overhead Press (shoulder strength)
-- [ ] Set 1: 5 reps @ working weight (rest 2–3 min)
-- [ ] Set 2: 5 reps @ working weight (rest 2–3 min)
-- [ ] Set 3: 5 reps @ working weight (rest 2–3 min)
-- [ ] Set 4: 5 reps @ working weight (rest 2–3 min)
-
-### Chest-Supported Row (posture + power)
-- [ ] Set 1: 8–10 reps @ working weight (rest 90 sec)
-- [ ] Set 2: 8–10 reps @ working weight (rest 90 sec)
-- [ ] Set 3: 8–10 reps @ working weight (rest 90 sec)
-
-### Med Ball / Cable Chop (tennis/table-tennis rotation)
-- [ ] Set 1: 8 reps/side (rest 60–90 sec)
-- [ ] Set 2: 8 reps/side (rest 60–90 sec)
-- [ ] Set 3: 8 reps/side (rest 60–90 sec)
-
-### Core — Pallof Press (anti-rotation)
-- [ ] Set 1: 10 reps/side (rest 60 sec)
-- [ ] Set 2: 10 reps/side (rest 60 sec)
-- [ ] Set 3: 10 reps/side (rest 60 sec)
-
----
-
-## Day 3 — Legs (Hypertrophy) + Lateral Movement for TT
-### Warm-up tasks
-- [ ] 6–8 min bike
-- [ ] Lateral lunge bodyweight x 8/side
-- [ ] Hip hinge to squat x 8 reps
-- [ ] Ramp sets for first lift (2 sets)
-
-### Front Squat (or Leg Press)
-- [ ] Set 1: 8 reps @ working weight (rest 2 min)
-- [ ] Set 2: 8 reps @ working weight (rest 2 min)
-- [ ] Set 3: 8 reps @ working weight (rest 2 min)
-- [ ] Set 4: 8 reps @ working weight (rest 2 min)
-
-### Hip Thrust (glute power)
-- [ ] Set 1: 8–10 reps @ working weight (rest 2 min)
-- [ ] Set 2: 8–10 reps @ working weight (rest 2 min)
-- [ ] Set 3: 8–10 reps @ working weight (rest 2 min)
-- [ ] Set 4: 8–10 reps