Recumbent Bike Warm-Up
Swap
Sets
1
Time
6 minutes
Rest
30s
Load
easy to moderate
Use this if the treadmill feels even slightly wrong today.
Training Session
Upper Posterior Knee Control
45-minute gym session for today
1
Treadmill Warm-Up
1 sets · 6 minutes · 30s rest · 6.5-7.0 km/h easy jog or brisk incline walk
Sets
1
Time
6 minutes
Rest
30s
Load
6.5-7.0 km/h easy jog or brisk incline walk
You tolerated 7 km/h last time; keep it short and use it as a knee check, not a fitness test.
- First 2 minutes should feel too easy.
- If the knee feels off, switch to bike for the full 6 minutes.
Swap option
Same slot, different setup.
2
Barbell Glute Bridge
4 sets · 8 reps · 90s rest · start 60 kg; go 70 kg only if set 1 is smooth and easy
Sets
4
Reps
8
Rest
90s
Load
start 60 kg; go 70 kg only if set 1 is smooth and easy
Hip-dominant strength without making today another knee-dominant progression day.
- Pause briefly at the top and keep ribs down.
- Stop each set with 2 clean reps in reserve.
Swap option
Same slot, different setup.
Cable Pull Through
Swap
Sets
4
Reps
10
Rest
75s
Load
moderate cable load, clean hinge
Use this if the barbell setup is annoying or busy.
3
Wide-Grip Lat Pulldown
3 sets · 10 reps · 75s rest · 30-35 kg; use 35 kg only if all reps stay clean
Sets
3
Reps
10
Rest
75s
Load
30-35 kg; use 35 kg only if all reps stay clean
Upper pull anchor with a known load range from recent history.
- Pull elbows down, not back behind you.
- If set 2 turns into a grind, finish at 30 kg.
Swap option
Same slot, different setup.
Seated Cable Row
Swap
Sets
3
Reps
10
Rest
75s
Load
moderate, smooth reps
Use this if the pulldown station is taken.
4
Dumbbell Bench Press with Neutral Grip
3 sets · 8 reps · 90s rest · 14 kg each; 16 kg each only if set 1 is easy
Sets
3
Reps
8
Rest
90s
Load
14 kg each; 16 kg each only if set 1 is easy
Repeatable upper push without the barbell bench load guesswork.
- Neutral grip, shoulder blades set, feet quiet.
- Do not chase 16 kg if reps slow down.
Swap option
Same slot, different setup.
Barbell Bench Press - Medium Grip
Swap
Sets
3
Reps
8
Rest
90s
Load
30 kg total to start
Use this only if dumbbells are awkward today; keep it conservative.
5
Seated Leg Curl
3 sets · 10 reps · 60s rest · a load you could do for 13 clean reps
Sets
3
Reps
10
Rest
60s
Load
a load you could do for 13 clean reps
Practical hamstring work that has worked well before and supports knee resilience.
- Control the return; no bouncing at the knee.
- Keep the last rep as clean as the first.
Swap option
Same slot, different setup.
Lying Leg Curls
Swap
Sets
3
Reps
10
Rest
60s
Load
moderate, clean squeeze
Use this if the seated curl is busy.
6
Dead Bug
2 sets · 6 each side reps · 45s rest · bodyweight
Sets
2
Reps
6 each side
Rest
45s
Load
bodyweight
Lowest-friction trunk slot, kept short so it actually gets done.
- Exhale, low back quiet, slow limbs.
- Two sets only. Do not turn this into a chore.
Swap option
Same slot, different setup.
Pallof Press
Swap
Sets
2
Reps
8 each side
Rest
45s
Load
light cable, around 7.5-10 kg
Use only if the cable setup is free; keep it lighter than the old 12.5 kg attempt.
7
Rowing, Stationary
1 sets · 5 minutes · 0s rest · steady 2:15-2:20/500 m; cap it at 2:10 only if it feels easy
Sets
1
Time
5 minutes
Rest
0s
Load
steady 2:15-2:20/500 m; cap it at 2:10 only if it feels easy
You like rowing, but last pace was brisk; today extends time slightly while holding pace back.
- Smooth strokes, no sprint start.
- Finish with one minute easy if breathing spikes too hard.
Swap option
Same slot, different setup.
Elliptical Trainer
Swap
Sets
1
Time
7 minutes
Rest
0s
Load
easy to moderate steady pace
Use this if the rower is taken or the knee wants less knee bend today.