Training Session

Re-Entry Full Body

45-minute gym session

1

Recumbent Bike Warm-Up

1 sets · 6 minutes · 0s rest · easy, level 4 to 5; conversational pace
favorablecardiomachine
Sets
1
Time
6 minutes
Rest
0s
Load
easy, level 4 to 5; conversational pace
Recumbent Bike Warm-Up illustration 1Recumbent Bike Warm-Up illustration 2

Checks the knee before loading and starts the session without impact.

  • Keep the first 3 minutes very easy; only add resistance if the knee feels normal.
  • Then do one light warm-up set before each main strength exercise.

Swap option

Same slot, different setup.

Walking, Treadmill alternative image

Walking, Treadmill

machine · cardio
Swap
Sets
1
Time
6 minutes
Rest
0s
Load
flat, easy walk

Use only if walking feels smoother than cycling today.

2

Leg Press

3 sets · 8 reps · 90s rest · start at 55 kg after yesterday's hill walk; use 60 kg only if set 1 is fully smooth
possible with cautionstrengthmachine
Sets
3
Reps
8
Rest
90s
Load
start at 55 kg after yesterday's hill walk; use 60 kg only if set 1 is fully smooth
Leg Press illustration 1Leg Press illustration 2

Restarts the proven knee-dominant pattern below the prior successful baseline because yesterday added 5 km of hilly walking.

  • Use a comfortable stance and a controlled 3-second lower.
  • Stop before any painful depth; do not lock out or grind reps.

Swap option

Same slot, different setup.

Goblet Squat alternative image

Goblet Squat

kettlebells · strength
Swap
Sets
3
Reps
8
Rest
90s
Load
12 kg; box target if needed

Use a high box and a pain-free range if the leg press does not feel right.

3

Dumbbell Bench Press with Neutral Grip

3 sets · 8 reps · 90s rest · start at 14 kg each; use 16 kg each only if set 1 is easy and stable
favorablestrengthdumbbell
Sets
3
Reps
8
Rest
90s
Load
start at 14 kg each; use 16 kg each only if set 1 is easy and stable
Dumbbell Bench Press with Neutral Grip illustration 1Dumbbell Bench Press with Neutral Grip illustration 2

Returns to the more controlled press variation after barbell bench was hard in the latest upper session.

  • Keep palms facing each other and shoulder blades set on the bench.
  • Leave two clean reps in reserve on every set.

Swap option

Same slot, different setup.

Dumbbell Floor Press alternative image

Dumbbell Floor Press

dumbbell · powerlifting
Swap
Sets
3
Reps
8
Rest
90s
Load
14 kg each

Use this if the bench is busy or shoulder position feels better on the floor.

4

Dumbbell Incline Row

3 sets · 10 reps · 75s rest · start at 12 kg each; use 14 kg each only if all reps stay smooth
favorablestrengthdumbbell
Sets
3
Reps
10
Rest
75s
Load
start at 12 kg each; use 14 kg each only if all reps stay smooth
Dumbbell Incline Row illustration 1Dumbbell Incline Row illustration 2

Gives a supported pull after recent cable-row swaps and avoids extra knee or lower-back demand.

  • Set the bench to a low incline, keep the chest supported, and pause for one second at the top.
  • Stop the set if you start shrugging or twisting.

Swap option

Same slot, different setup.

Seated Cable Rows alternative image

Seated Cable Rows

cable · strength
Swap
Sets
3
Reps
10
Rest
75s
Load
one plate lighter than your hard 10-rep load

Use this if the incline bench area is busy.

5

Seated Leg Curl

3 sets · 10 reps · 60s rest · start at a load you could do for 13 clean reps
favorablestrengthmachine
Sets
3
Reps
10
Rest
60s
Load
start at a load you could do for 13 clean reps
Seated Leg Curl illustration 1Seated Leg Curl illustration 2

A practical machine hamstring option that has been completed successfully before.

  • Use a 2-second lower and a short squeeze at the curl.
  • Keep hips against the pad; do not chase the stack today.

Swap option

Same slot, different setup.

Lying Leg Curls alternative image

Lying Leg Curls

machine · strength
Swap
Sets
3
Reps
10
Rest
60s
Load
start at a load you could do for 13 clean reps

Use this if the seated machine is unavailable.

6

Dead Bug

2 sets · 6 reps · 45s rest · bodyweight; 6 each side
favorablestrengthbody only
Sets
2
Reps
6
Rest
45s
Load
bodyweight; 6 each side
Dead Bug illustration 1Dead Bug illustration 2

A brief, no-setup trunk slot because recent core work has often been skipped.

  • Exhale as the opposite arm and leg extend; keep the lower back gently pressed into the floor.
  • Six slow reps each side is enough today.

Swap option

Same slot, different setup.

Ab Crunch Machine alternative image

Ab Crunch Machine

machine · strength
Swap
Sets
2
Reps
10
Rest
45s
Load
light, controlled

Use this if you want a seated, faster setup.

7

Rowing, Stationary

1 sets · 4 minutes · 0s rest · easy steady effort; aim for a pace clearly easier than 2:12/500m
possible with cautioncardiomachine
Sets
1
Time
4 minutes
Rest
0s
Load
easy steady effort; aim for a pace clearly easier than 2:12/500m
Rowing, Stationary illustration 1Rowing, Stationary illustration 2

Rowing was hard but enjoyable; a shorter steady close keeps that positive habit without testing conditioning.

  • Use a smooth stroke and keep the damper moderate.
  • If the knee feels worse during the drive, stop and walk slowly for 5 minutes instead.

Swap option

Same slot, different setup.

Recumbent Bike alternative image

Recumbent Bike

machine · cardio
Swap
Sets
1
Time
4 minutes
Rest
0s
Load
easy to moderate, level 5 to 6

Use this if the rower is busy or the knee prefers the bike today.