Workout

Full body B

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

   Dumbbell split squat

   3 sets · 6–10 reps / per side

2. 2

   Seated dumbbell press

   3 sets · 8–12 reps

3. 3

   Glute bridge

   3 sets · 10–15 reps

4. 4

   Dumbbell curl

   2 sets · 10–15 reps