12-week base rebuild · football

Base Rebuild

Week–

Block–

Today–

Morning joint check

Date

Ankle pain0/10

Knee pain0/10

Swelling vs your normal

Note (optional)

Date Session

Effort (RPE 1–10) Minutes

Notes (optional)

Test Result Date

Test	Previous best	First	Latest

AnkleKneelast 28 checks · 3 and 5 marked

Date	Entry

Your log is saved on this phone only. Back it up every week or two and keep the file in Files or iCloud Drive.

Your name (optional) Week 1 starts (a Monday)

Affected ankle Affected knee

Previous bests (optional) show beside your benchmark results.