Strength A — Upper + Hip Dominant + Ankle

Phase 1

Week 3·Tuesday

Week 3: add another set (5×10) on Hip Thrust and RDL if recovering well.

10 exercises

34 total sets

~85 min

estimated

Exercises

Bench Press

4 × 8 reps

upper

Continue progressive load

Dumbbell Row

4 × 10 reps

upper

Each side.

Plank

3 × 60s

core

60s target

Glute Bridges Warm-up

2 × 15 reps

lower

Warm-up

Hip Thrust — Barbell

5 × 10 reps

lower

5th set added — progressive overload

Romanian Deadlift

5 × 8 reps

lower

5th set added

Clamshell — Resistance Band

3 × 20 reps

lower

Each side.

Lateral Band Walk

3 × 20 reps

lower

Each direction. +5 reps.

Single-Leg Balance — Foam Pad

3 × 30s

ankle

Each leg on unstable surface

Heel-Toe Walks

2 × 30s

ankle

20m each. Ankle stability and gait.

Past Logs

Tue, May 26 2026

0 sets logged