Upper Posterior Reset

1

Recumbent Bike Warm-Up

1 sets · 30s rest · easy pace, resistance low enough to nasal-breathe

favorablecardiomachine

Sets

1

Rest

30s

Load

easy pace, resistance low enough to nasal-breathe

Warms the knee and hips without adding more running impact after the 5 km run.

Start very easy for 2 minutes, then settle into a smooth cadence.
If the knee feels worse as you warm up, keep the whole session lighter.

Swap option

Same slot, different setup.

Walking, Treadmill

machine · cardio

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Sets

1

Rest

30s

Load

flat walk only, 5.5-6.0 km/h, no incline

Use only if the bike is taken; keep it walking, not running.

2

Dumbbell Bench Press with Neutral Grip

3 sets · 8 reps · 90s rest · start 16 kg each if 14 kg has been easy; otherwise use 14 kg each

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Sets

3

Reps

8

Rest

90s

Load

start 16 kg each if 14 kg has been easy; otherwise use 14 kg each

Dumbbell Bench Press with Neutral Grip illustration 1

Dumbbell Bench Press with Neutral Grip illustration 2

Reliable upper-body anchor that keeps training productive without stressing the knee.

Neutral grip, shoulder blades set, smooth lowering.
Use the same load for all sets unless set 1 is clearly too easy.

Swap option

Same slot, different setup.

Machine Bench Press

machine · strength

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Sets

3

Reps

8

Rest

90s

Load

moderate, 2 reps in reserve

Use this if benches are taken or setup is annoying.

3

Seated Cable Rows

3 sets · 10 reps · 75s rest · moderate, clean squeeze on every rep

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Sets

3

Reps

10

Rest

75s

Load

moderate, clean squeeze on every rep

Stable pull option that worked before and balances the bench work.

Keep torso still; pull elbows back, pause briefly, then control the return.
Do not chase load if the last reps turn into body English.

Swap option

Same slot, different setup.

Wide-Grip Lat Pulldown

cable · strength

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Sets

3

Reps

10

Rest

75s

Load

moderate, smooth reps

Use if row station is busy; keep the same controlled pull intent.

4

Seated Leg Curl

3 sets · 10 reps · 60s rest · 45 if that was clean last time; otherwise one plate lighter

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Sets

3

Reps

10

Rest

60s

Load

45 if that was clean last time; otherwise one plate lighter

Keeps hamstring work in a practical machine slot without repeating another squat-heavy lower day.

Two-second squeeze; no bouncing out of the stretched position.
Log the unit for 45: kg, lb, or machine stack number.

Swap option

Same slot, different setup.

Ball Leg Curl

exercise ball · strength

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Sets

3

Reps

10

Rest

60s

Load

bodyweight, controlled

Use only if the machine is taken and setup feels stable.

5

Dead Bug

2 sets · 6 each side reps · 45s rest · bodyweight

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Sets

2

Reps

6 each side

Rest

45s

Load

bodyweight

Low-friction trunk work so the core slot actually gets done.

Move slowly; keep low back quiet against the floor.
Stop at 2 sets. This is a completion win, not a grind.

Swap option

Same slot, different setup.

Pallof Press

cable · strength

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Sets

2

Reps

8 each side

Rest

45s

Load

lighter than 12.5; clean holds only

Use if cable is open and you want anti-rotation work; keep it easy enough to finish.

6

Recumbent Bike

1 sets · 0s rest · easy to moderate steady pace, no sprinting

favorablecardiomachine

Sets

1

Rest

0s

Load

easy to moderate steady pace, no sprinting

Adds calorie-friendly conditioning without repeating the impact from the 5 km run.

Keep breathing controlled; you should be able to speak short sentences.
If the knee feels off, cut this to 4 minutes or skip it.

Swap option

Same slot, different setup.

Rowing, Stationary

machine · cardio

Swap

Sets

1

Rest

0s

Load

steady 2:18-2:25/500 m, relaxed stroke

Use only if bike is unavailable and knee feels calm.