Re-Entry Full Body A

1

Warm-Up Ramp

1 sets · 6 to 8 minutes · 0s rest · easy, progressive

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Sets

1

Time

6 to 8 minutes

Rest

0s

Load

easy, progressive

After the gap since June 8, the main job is to get warm, check the knee early, and arrive at the first lift feeling ready instead of rushed.

Start with 5 minutes easy on the bike or treadmill walk.
Then do 1 to 2 rounds of 10 controlled box squats or sit-to-stands, 8 glute bridges, and 8 dead bugs per side.
If a band or cable is nearby, add 20 to 30 seconds of light terminal knee extensions.
Before leg press and hip thrust, do 2 to 3 gradual warm-up sets before your working load.

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Same slot, different setup.

Elliptical Warm-Up Ramp

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Sets

1

Time

6 to 8 minutes

Rest

0s

Load

easy, progressive

Use the elliptical instead of bike or treadmill if that feels smoother on the knee today.

2

Leg Press

3 sets · 8 reps · 90s rest · 65 to 70 kg, only if the first set feels smooth

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Sets

3

Reps

8

Rest

90s

Load

65 to 70 kg, only if the first set feels smooth

Keeps a knee-dominant pattern in the week without turning the restart day into an aggressive lower-body stress test.

Use a controlled lowering phase and stop shy of any sketchy depth.
If the knee feels off, stay at 60 kg or cut 1 set instead of grinding through it.

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Same slot, different setup.

Bodyweight Box Squat

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Sets

3

Reps

10

Rest

75s

Load

bodyweight or light goblet load

Use this if the leg press setup feels wrong on the knee today.

3

Dumbbell Bench Press with Neutral Grip

4 sets · 8 reps · 90s rest · 16 kg each if stable; otherwise repeat 14 kg and own it

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Sets

4

Reps

8

Rest

90s

Load

16 kg each if stable; otherwise repeat 14 kg and own it

Dumbbell Bench Press with Neutral Grip illustration 1

Dumbbell Bench Press with Neutral Grip illustration 2

Last session showed clear room to move up here, so this is the cleanest upper-body progression slot.

Pause briefly on the chest line and keep the shoulder blades pinned.
If rep speed dies before 8, hold the load there for the remaining sets.

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Same slot, different setup.

Dumbbell Bench Press

dumbbell · strength

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Sets

4

Reps

8

Rest

90s

Load

moderate

Use this if the neutral-grip setup is awkward or unavailable.

4

One-Arm Dumbbell Row

4 sets · 10 reps · 75s rest · same as last time or a very small bump if both sides feel even

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Sets

4

Reps

10

Rest

75s

Load

same as last time or a very small bump if both sides feel even

This gives you stable upper-back volume without adding more lower-body fatigue on a return day.

Keep the torso quiet and pull toward the hip, not the shoulder.
Match the weaker side first and let that side set the ceiling.

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Same slot, different setup.

Close-Grip Front Lat Pulldown

cable · strength

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Sets

4

Reps

10

Rest

75s

Load

moderate

Use this if benches or dumbbells are tied up.

5

Barbell Hip Thrust

4 sets · 8 reps · 90s rest · 65 kg if warm-ups feel good; otherwise repeat 60 kg

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Sets

4

Reps

8

Rest

90s

Load

65 kg if warm-ups feel good; otherwise repeat 60 kg

The pattern is already tolerated well and it lets you progress posterior-chain strength without extra knee irritation.

Pause for 1 second at the top and keep ribs down.
Leave 1 to 2 clean reps in reserve instead of chasing a max effort.

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Same slot, different setup.

Barbell Glute Bridge

barbell · powerlifting

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Sets

4

Reps

8

Rest

90s

Load

moderate

Use this if the hip thrust bench setup is busy.

6

Pallof Press

3 sets · 12 reps · 45s rest · same stack as last time unless it felt too easy

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Sets

3

Reps

12

Rest

45s

Load

same stack as last time unless it felt too easy

Trunk stiffness and anti-rotation work fit the knee-protection goal without adding much recovery cost.

Exhale as you press out and avoid letting the cable pull you into rotation.
If balance feels weird today, use a half-kneeling stance.

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Same slot, different setup.

Dead Bug

body only · strength

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Sets

3

Reps

10

Rest

45s

Load

bodyweight, slow tempo

Use this if the cable area is packed or you want a simpler trunk slot.

7

Recumbent Bike

4 sets · 30s · 60s rest · moderately hard, recoverable

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Sets

4

Time

30s

Rest

60s

Load

moderately hard, recoverable

Keeps the low-impact conditioning habit alive while deliberately staying easier than the June 8 fatigue wall.

First round should feel almost too easy; build only if round 3 still feels clean.
If cardio is rough today, switch to 6 minutes steady instead of forcing intervals.

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Same slot, different setup.

Air Bike

body only · strength

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Sets

4

Time

30s

Rest

60s

Load

moderately hard, controlled

Use this only if you want the tougher option and the knee still feels good after strength work.