Strength A — Upper + Hip Dominant + Ankle

Phase 1

Week 1·Tuesday

No deep knee flexion. All lower body is hip-dominant or open-chain. Week 1: focus on form over load.

10 exercises

33 total sets

~83 min

estimated

Exercises

Bench Press

4 × 8 reps

upper

Control the descent, full ROM

Dumbbell Row

4 × 10 reps

upper

Each side. Elbow drives back.

Plank

3 × 45s

core

Neutral spine, brace core

Glute Bridges Warm-up

2 × 15 reps

lower

Activate glutes before loading

Hip Thrust — Barbell

4 × 10 reps

lower

Drive through heels, full hip extension at top

Romanian Deadlift

4 × 8 reps

lower

Hinge at hips, keep bar close to legs

Clamshell — Resistance Band

3 × 20 reps

lower

Each side. Keep hips stacked.

Lateral Band Walk

3 × 15 reps

lower

Each direction. Keep tension on band.

Single-Leg Balance — Flat Ground

3 × 30s

ankle

Each leg. Eyes forward.

Banded Ankle Dorsiflexion

3 × 15 reps

ankle

Each side. Improve ankle range.

Past Logs

Fri, May 15 2026

0 sets logged

Done