Training Session

Thursday Reset Full Body

45-minute gym session

1

Leg Press

3 sets · 8 reps · 90s rest · 60 to 65 kg, only move toward 65 kg if set 1 feels very smooth
favorablestrengthmachine
Sets
3
Reps
8
Rest
90s
Load
60 to 65 kg, only move toward 65 kg if set 1 feels very smooth
Leg Press illustration 1Leg Press illustration 2

Controlled knee-dominant work that has already been tolerated and is easier to regulate than free squat patterns today.

  • Use a smooth tempo and stop well short of grinding.
  • Keep depth in the comfortable range; do not chase ROM if the knee feels sticky.

Swap option

Same slot, different setup.

Leg Press alternative image

Leg Press

machine · strength
Swap
Sets
3
Reps
8
Rest
90s
Load
light to moderate, shorter range

If the knee feels uncertain in the first set, stay lighter and treat the slot as a controlled pattern rehearsal.

2

Barbell Hip Thrust

4 sets · 8 reps · 90s rest · 60 to 65 kg, leave 2 clean reps in reserve
favorablepowerliftingbarbell
Sets
4
Reps
8
Rest
90s
Load
60 to 65 kg, leave 2 clean reps in reserve
Barbell Hip Thrust illustration 1Barbell Hip Thrust illustration 2

Posterior-chain anchor that has been one of the more reliable strength movements in your recent block.

  • Drive through the heels and pause briefly at the top.
  • If setup feels awkward today, repeat the easier end of the load band.

Swap option

Same slot, different setup.

Barbell Glute Bridge alternative image

Barbell Glute Bridge

barbell · powerlifting
Swap
Sets
4
Reps
8
Rest
90s
Load
moderate, same effort target

Use this if the hip thrust setup is busy or the bench position feels off.

3

Ball Leg Curl

3 sets · 10 reps · 60s rest · bodyweight, controlled
favorablestrengthexercise ball
Sets
3
Reps
10
Rest
60s
Load
bodyweight, controlled
Ball Leg Curl illustration 1Ball Leg Curl illustration 2

Gets hamstring work back in after it was skipped last time without turning the day into another heavy hinge session.

  • Keep hips lifted as long as form stays clean.
  • Shorten the range if the knee feels irritable near the curl-in.

Swap option

Same slot, different setup.

Barbell Glute Bridge alternative image

Barbell Glute Bridge

barbell · powerlifting
Swap
Sets
3
Reps
10
Rest
60s
Load
light to moderate

Use this if no exercise ball is available and you still want a low-friction posterior-chain accessory.

4

Dead Bug

3 sets · 8 reps · 45s rest · 8 each side, slow bodyweight reps
favorablestrengthbody only
Sets
3
Reps
8
Rest
45s
Load
8 each side, slow bodyweight reps
Dead Bug illustration 1Dead Bug illustration 2

Trunk work with minimal knee stress and almost no arm irritation risk.

  • Flatten the lower back gently into the floor before each rep.
  • Count reps as each side and move slowly enough that breathing stays under control.

Swap option

Same slot, different setup.

Ab Crunch Machine alternative image

Ab Crunch Machine

machine · strength
Swap
Sets
3
Reps
10
Rest
45s
Load
light to moderate, smooth

Use this if floor space is awkward and you want an easy trunk substitute.

5

Recumbent Bike

1 sets · 8 minutes · 0s rest · easy to moderate steady pace
favorablecardiomachine
Sets
1
Time
8 minutes
Rest
0s
Load
easy to moderate steady pace
Recumbent Bike illustration 1Recumbent Bike illustration 2

Simple low-impact finish that supports calorie expenditure without repeating the recent finisher fatigue mistake.

  • Settle into a pace you can hold nose-breathing or near-nose-breathing for most of the block.
  • If the knee feels better as you go, keep the pace steady instead of pushing late.

Swap option

Same slot, different setup.

Air Bike alternative image

Air Bike

body only · strength
Swap
Sets
4
Time
30s
Rest
60s
Load
easy to moderate, fully repeatable

Use this only if the recumbent bike is unavailable and keep the effort modest.