Workout

Bodyweight strength

This is a short return-to-training block, not rehabilitation. Use easy loads, stop well before failure, and increase work only when soreness and recovery allow. Persistent or sharp pain is a reason to stop and seek appropriate advice.

1. 1

   Air squat

   3 sets · 8–15 reps

2. 2

   Knee push-up

   3 sets · 5–10 reps

3. 3

   Inverted row

   3 sets · 5–10 reps

4. 4

   Plank

   2 sets · 15–30 seconds