Elliptical Trainer
Swap
Sets
1
Time
6 minutes
Rest
30s
Load
easy ramp, no hard push
Use this if the bike is taken; keep stride short and smooth.
Training Session
Today Re-Entry Full Body
45-minute gym session
1
Recumbent Bike Warm-Up
1 sets · 6 minutes · 30s rest · easy ramp, nasal-breathing pace
Sets
1
Time
6 minutes
Rest
30s
Load
easy ramp, nasal-breathing pace
Low-impact warm-up that prepares the knee without impact or twisting.
- Start very easy for 2 minutes, then climb to a steady warm pace.
- Keep cadence smooth and knee tracking calm.
Swap option
Same slot, different setup.
2
Dumbbell Bench Press with Neutral Grip
3 sets · 8 reps · 90s rest · 16 kg each if smooth; 14 kg each if left arm feels off
Sets
3
Reps
8
Rest
90s
Load
16 kg each if smooth; 14 kg each if left arm feels off
Keeps a proven upper-body anchor with less shoulder and arm stress than forcing heavier pressing.
- Leave 2 reps in reserve on every set.
- Stop the set if the left arm pain changes your bar path.
Swap option
Same slot, different setup.
Incline Push-Up Medium
Swap
Sets
3
Reps
10
Rest
75s
Load
bodyweight, set the bar height to stay smooth
Use this if dumbbell pressing irritates the arm or benches are busy.
3
Seated Cable Rows
3 sets · 10 reps · 75s rest · moderate, clean pause on each rep
Sets
3
Reps
10
Rest
75s
Load
moderate, clean pause on each rep
Adds upper-back work while rotating away from another one-arm dumbbell row repeat.
- Keep ribs down and avoid leaning back to finish reps.
- Pause one beat with shoulder blades back.
Swap option
Same slot, different setup.
Close-Grip Front Lat Pulldown
Swap
Sets
3
Reps
10
Rest
75s
Load
one plate lighter than limit, smooth full range
Use this if the row station is taken.
4
Barbell Hip Thrust
3 sets · 8 reps · 90s rest · 60 to 65 kg, repeat rather than chase a jump
Sets
3
Reps
8
Rest
90s
Load
60 to 65 kg, repeat rather than chase a jump
Keeps posterior-chain strength in the plan with low knee travel and a known good response.
- Use a two-second squeeze at the top.
- Stop 2 reps before form or knee comfort changes.
Swap option
Same slot, different setup.
Barbell Glute Bridge
Swap
Sets
3
Reps
10
Rest
90s
Load
50 to 60 kg, controlled
Use this if the hip thrust station is taken.
5
Seated Leg Curl
3 sets · 10 reps · 75s rest · light to moderate, 2-second lowering
Sets
3
Reps
10
Rest
75s
Load
light to moderate, 2-second lowering
Practical hamstring work that avoids the unavailable ball setup and supports knee resilience.
- Move through a comfortable range only.
- Do not yank the first rep from the bottom.
Swap option
Same slot, different setup.
Lying Leg Curls
Swap
Sets
3
Reps
10
Rest
75s
Load
light to moderate, 2-second lowering
Use this if the seated leg curl is taken.
6
Pallof Press
3 sets · 10 reps · 45s rest · same stack as last time or one step lighter if bracing feels messy
Sets
3
Reps
10
Rest
45s
Load
same stack as last time or one step lighter if bracing feels messy
Anti-rotation trunk work protects the knee from sloppy twist and gives a useful core anchor.
- Reps are 10 each side.
- Stay tall; do not rotate to cheat the press.
Swap option
Same slot, different setup.
Dead Bug
Swap
Sets
3
Reps
10
Rest
45s
Load
bodyweight, slow exhale
Use this if the cable station is busy or Pallof feels too hard today.
7
Recumbent Bike Steady Close
1 sets · 6 minutes · 0s rest · steady difficulty 7, about 120 to 125 W if it stays calm
Sets
1
Time
6 minutes
Rest
0s
Load
steady difficulty 7, about 120 to 125 W if it stays calm
Supports fitness and weight loss while keeping the conditioning dose repeatable.
- Stay steady; do not turn this into intervals.
- If breathing spikes early, finish at an easier wattage instead of quitting.
Swap option
Same slot, different setup.
Walking Treadmill
Swap
Sets
1
Time
6 minutes
Rest
0s
Load
flat incline, easy to moderate walk
Use this only if the bike is taken and walking feels knee-calm today.