HOME / 3 DAYS PER WEEK / ABOUT 25 MINUTES
Home restart · gentle first block
Rebuild a routine before adding workload
Start with one set of each movement and use supports as needed. This is an on-ramp, not a rehabilitation prescription or a complete pulling program. A gradually challenging resistance dose can grow from a small consistent start.
Your weekly sessions
SESSION 1 / Alternate patterns; allow 60–90 sec before repeating a muscle
Restart A
Alternate patterns; allow 60–90 sec before repeating a muscle
- Chair squat — 1 × 8–12 · 60–90 sec rest
Quadriceps and gluteus maximus; trunk stabilizers assist. Sit back toward a sturdy chair, tap it lightly, then stand tall with feet grounded.
- Incline push-up — 1 × 8–12 · 60–90 sec rest
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
- Glute bridge — 1 × 8–12 · 60–90 sec rest
Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
- Dead bug — 1 × 8–12/side · 60–90 sec rest
Abdominals, obliques and trunk stabilizers. Keep ribs down while slowly extending the opposite arm and leg.
SESSION 2 / Alternate patterns; allow 60–90 sec before repeating a muscle
Restart B
Alternate patterns; allow 60–90 sec before repeating a muscle
- Supported split squat — 1 × 8–12/side · 60–90 sec rest
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Incline push-up — 1 × 8–12 · 60–90 sec rest
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
- Bird dog — 1 × 8–12/side · 60–90 sec rest
Abdominals, obliques and trunk stabilizers. From hands and knees, reach opposite arm and leg without shifting your trunk.
- Single-leg bridge — 1 × 8–12/side · 60–90 sec rest
Gluteus maximus and hip stabilizers. Keep hips level while one leg presses the floor.
SESSION 3 / Conversational effort
Walking base
Conversational effort
- LISS steady walk — 25 min · add 5 min warm-up/cooldown
Cardiorespiratory system and walking leg muscles. Walk at a steady conversational effort for 20–45 minutes; extend duration gradually.
- Ankle rock — 1 × 8/side
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
How to progress
Weeks 1–2: one comfortable set and an easy walk. Weeks 3–4: add a second set when technique remains steady. Weeks 5–8: add reps or a harder variation without rushing. Add a secure row option when available.
Adjust the plan to your starting point
Start at the lower set and rep targets. Keep about 2 reps in reserve; stop a set when technique changes.
Recovery and weekly placement
Place an easier day between demanding sessions for the same muscles. On non-training days, walk or move comfortably. Include 3–8 minutes of warming up within the session budget; use lighter practice sets before heavy lifts. Reduce work if soreness or fatigue prevents good technique.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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