KiKi Workout Plan — Technique References

Original training schedule: supplied by the user.
Exercise explanations: concise original summaries, checked against the references below.
Visuals: generated with the built-in imagegen tool, using the supplied reference only for the model appearance and pink palette.

[01] Goblet squat — NASM
https://www.nasm.org/resource-center/blog/training/how-to-perform-goblet-squats

[02] Leg extension — Mayo Clinic
https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/knee-extension/vid-20084686

[03] Romanian deadlift — NASM
https://www.nasm.org/resource-center/exercise-library/dumbbell-romanian-deadlift

[04] Glute bridge — NASM
https://www.nasm.org/resource-center/exercise-library/floor-bridge

[05] Lat pulldown — ACE
https://www.acefitness.org/continuing-education/certified/april-2018/6959/ace-sponsored-research-what-is-the-best-back-exercise/

[06] Dumbbell bench press — ACE
https://www.acefitness.org/resources/everyone/exercise-library/19/chest-press/

[07] Seated cable row — ACE
https://www.acefitness.org/resources/everyone/exercise-library/48/seated-row/

[08] Dumbbell shoulder press — ACE
https://www.acefitness.org/resources/everyone/exercise-library/45/seated-overhead-press/

[09] Lying leg curl — NASM
https://www.nasm.org/resource-center/exercise-library/lying-leg-curl

[10] Reverse lunge — Catalyst Athletics
https://www.catalystathletics.com/exercise/735/Reverse-Lunge/

[11] Plank — ACE
https://www.acefitness.org/resources/everyone/exercise-library/32/front-plank/

[12] Walking technique — Mayo Clinic
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261

[13] Gentle stretching — Mayo Clinic
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848

[14] Starting and finishing aerobic exercise — Mayo Clinic
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517

[15] Incline dumbbell press — ACE
https://www.acefitness.org/resources/everyone/exercise-library/25/incline-chest-press/

[16] Dumbbell curl — ACE
https://www.acefitness.org/resources/everyone/blog/5241/4-upper-body-movements-for-beginners/

[17] Cable triceps exercise — ACE
https://contentcdn.eacefitness.com/cp/pdfs/CertifiedNews/AugSept09Cert.pdf#page=9

[18] Cat-cow mobility — Berkshire Healthcare NHS
https://www.berkshirehealthcare.nhs.uk/advice/mid-back-pain

[19] Stationary bike setup — Hospital for Special Surgery
https://www.hss.edu/health-library/move-better/set-up-exercise-bike

[20] Stretching essentials — Mayo Clinic
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931