Workout 03 · Rebuild momentum
Low-Impact Return to Training
Reintroduce strength and movement after a break with conservative volume, predictable exercises and no jumping.
How to run it
Complete 2 rounds during week one. Add a third round only when the first two feel smooth and repeatable.
Warm-up
- Comfortable walk — 3 minutes
- Wall-supported calf raise — 10 reps
- Chair sit-to-stand — 6 reps
- Wall slide — 8 reps
Main workout
Open each exercise for coaching notes and the demonstration video where available.
01Walk Walk Bodyweight Squat
5–6 reps
Keep the steps small and use a comfortable squat depth. Quality matters more than pace.
Use a stationary chair squat.
02Wall Push-Up
8–12 reps
Keep elbows at a comfortable angle and let the shoulder blades move naturally.
Stand closer to the wall.
03Lower Body Only Deadbug
5 per side
Use a slow exhale and stop the leg before the trunk position changes.
Alternating heel taps.
04Supported Reverse Step
5–8 per side
Hold a chair and step only as far back as you can control.
Perform a split-stance weight shift without lowering.
05Forearm Side Plank from Knees
10–20 sec per side
Choose a duration that ends before shaking changes your position.
Side-lying brace: press the lower forearm into the floor without lifting.
Finish
Take a 5-minute easy walk. The target is to finish energized, not depleted.