WEEK 1 + 3 - GENTLE HINGE + SUPPORTED PRESS

WARM UP
Cat-cow x 10
Glute Bridges x 10
Seated Torso Twists x 8 per side
1 Set

BLOCK 1: Foundation Hinge & Vertical Push
TRX Assisted Hip Hinge x 10
Half-Kneeling Landmine Press x 10 per side
Wall Push-ups x 10
Rest 60s, 2-3 Sets

BLOCK 2: Core Stability & Gentle Rotation
Banded Lateral Walks x 10
DB Seated Press x 10
90/90 flips w/ kickthroughs x 8 per side
Birddog (small, controlled movements) x 8 per side
Rest 60s, 2-3 Sets

BLOCK 3: Supported Plank & Scapular Activation
Incline Plank x 30s
Wall Angels x 10
Y-T-W Scap Pumps (chest supported) x 10 each
Rest 60s, 2-3 Sets

FINISHER: Gentle Movement
Slow Arm Circles x 8 each direction
Thoracic Extensions over a foam roller (if comfortable) x 5
WEEK 1 + 3 - MODIFIED SQUAT + HORIZONTAL PULL

WARM UP
Banded Rows (light resistance) x 10
Seated Hip Abductions (light resistance) x 10 per side
Ankle Circles x 8 per side, each direction
Bench Tap Squats (focus on controlled descent) x 8
1 set

BLOCK 1: Supported Lower Body & Back Activation
Box Squats (higher box) x 8
TRX Low Rows (higher handles, more upright position) x 8
Rest 60s, 2-3 Sets

BLOCK 2: Unilateral Stability & Mid-Back Focus
Supported Single-Leg Balance (hold onto a chair) x 15 seconds per side
Banded Face Pulls x 10
Rest 60s, 2-3 Sets

BLOCK 3: Gentle Core Engagement
Dead Bug (single arm/leg extension) x 8 per side
Gentle Pelvic Tilts (lying on back) x 10
Rest 60s, 2-3 Sets

FINISHER: Gentle Movement
Knee to Chest Stretch (alternating legs) x 30-second hold per side
Child's Pose x 30-second hold
WEEK 1 + 3 - LOW-IMPACT CARDIO + CORE INTEGRATION

WARM UP
Gentle Marching in Place x 1 min
Arm Swings (forward and backward) x 10 each
Seated Cat-Cow x 8
Thoracic Rotation over a chair back x 5 per side
1 set

BLOCK 1: Low-Impact Cardiovascular
Stationary Bike (low resistance, moderate pace) x 8 mins

BLOCK 2: Core Strength & Stability
Cable or Banded Pallof Press (light resistance) x 8 per side
Modified Bird Dog (alternating arm or leg extension only) x 8 per side
Rest 60s, 2-3 Sets

BLOCK 3: Gentle Lower Body & Core Connection
Calf Raises (holding onto support) x 10
Heel Slides (lying on back) x 10
Rest 60s, 2-3 Sets

FINISHER: Gentle Movement
Seated Hamstring Stretch x 30-second hold per side
Gentle Neck Stretches (side to side, forward and back) x 30-second hold each

WEEK 2 + 4 - PROGRESSIVE HINGE + MODIFIED PRESS

WARM UP
Cat-cow x 10
Glute Bridges x 10
Standing T-Rotations (smaller range of motion if needed) x 8 per side
1 Set

BLOCK 1: Hinge Progression & Vertical Push Variation
TRX Assisted Hip Hinge (slightly less assistance) x 10
Half-Kneeling Dumbbell Press (lighter weight) x 8 per side
Rest 60s, 2-3 Sets

BLOCK 2: Lateral Movement & Core Stability
Banded Lateral Walks (slightly wider steps if comfortable) x 10 steps per side
Stability Ball Wall Press (smaller ball or against a softer surface) x 10
Bird Dog x 10 per side
Rest 60s, 2-3 Sets

BLOCK 3: Gentle Plank & Scapular Control
Plank on Knees x 20-30 second hold
Wall Angels x 10
Y-T-W Scap Pumps (chest supported) x 10 each
Rest 60s, 2-3 Sets

FINISHER: Gentle Movement
Arm Circles x 10 each direction
Thoracic Extensions over a foam roller (if comfortable) x 5
WEEK 2 + 4 - PROGRESSIVE SQUAT + SUPPORTED PULL

WARM UP
Banded Pull Aparts (supinated + pronated) x 10 each
Banded Standing Hip Abductions x 10 per side
Standing Hip CARs (smaller range if needed) x 5 per side, each direction
BW Squat (shallower depth if needed) x 8
1 set

BLOCK 1: Squat Variation & Horizontal Pull Progression
Goblet Squat (lighter weight) x 10
TRX Inverted Rows (slightly lower handles if comfortable) x 8-10
Rest 60s, 2-3 Sets

BLOCK 2: Unilateral Lower Body & Back Strength
DB SL Elevated Glute Bridge (lower elevation or no elevation) x 8 per side
Seated Rows (lighter weight, focus on form) x 10
Rest 60s, 2-3 Sets

BLOCK 3: Core Engagement Progression
Deadbug x 10 per side
Pallof Press (lighter resistance) x 10 per side
Rest 60s, 2-3 Sets

FINISHER: Gentle Movement
Figure Four Stretch (lying on back) x 30-second hold per side
Cat-Cow x 8
WEEK 2 + 4 - LOW-IMPACT CARDIO + INTEGRATED MOVEMENT

WARM UP
Gentle Marching with Arm Swings x 1 min
Wall Angels x 8
Quadruped Hip CARs (smaller range if needed) x 5 per side, each direction
Quadruped Scap CARs (smaller range if needed) x 5 per side, each direction
1 set

BLOCK 1: Low-Impact Cardiovascular
Elliptical Trainer (low resistance, moderate pace) x 8 mins

BLOCK 2: Core & Controlled Movement
Cable Pallof Press (lighter resistance) x 10 per side
Bearcrawl ISO Alt. Knee to Elbow (shorter holds, smaller movements) x 15 total
Rest 60s, 2-3 Sets

BLOCK 3: Gentle Lower Body & Core Connection
Step Ups (low step, or no step, just a controlled single-leg stance) x 8 per side
Supine Leg Lowers (smaller range of motion) x 10
Rest 60s, 2-3 Sets

FINISHER: Gentle Movement
Standing Quad Stretch (holding onto support) x 30-second hold per side
Gentle Shoulder Rolls (forward and backward) x 10 each