This progression is designed to help you safely return to running. Start at the level that feels manageable and complete it 2-3 times per...

Exercise 1: Glute Bridge Isometric Raise hips in the air, squeezing your glutes together. Hold for 10 seconds before relaxing. ✅ Set 1:...

Exercise 1: Push Ups ✅ Set 1: 8-12 Reps ✅ Set 2: 8-12 Reps ✅ Set 3: 8-12 Reps Alternative Exercises: Push Ups On Knees Decline Push Ups...

Exercise 1:Reverse Lunge ✅ Set 1: 8-12 Reps ✅ Set 2: 8-12 Reps ✅ Set 3: 8-12 Reps Alternative Exercises: Bodyweight Squat Wall Sit (Hold...

Exercise 1: Push Ups - Knees ✅ Set 1: 8-12 Reps ✅ Set 2: 8-12 Reps ✅ Set 3: 8-12 Reps Alternative Exercises: Decline Push Ups Push Up...

Exercise 1: Machine Chest Press ✅ Set 1: 8-12 Reps ✅ Set 2: 8-12 Reps ✅ Set 3: 8-12 Reps Alternative Exercises: Cable Chest Fly Push Up...

Exercise 1: Leg Press ✅ Set 1: 8-12 Reps ✅ Set 2: 8-12 Reps ✅ Set 3: 8-12 Reps Alternative Exercises: Dumbbell Box Squat Bodyweight Squat...

Exercise 1: Barbell Deadlift ✅ Set 1: 8-12 Reps ✅ Set 2: 8-12 Reps ✅ Set 3: 8-12 Reps Alternative Exercises: Dumbbell Box Squat Barbell...

Exercise 1: Incline Barbell Bench Press ✅ Set 1: 8-12 Reps ✅ Set 2: 8-12 Reps ✅ Set 3: 8-12 Reps Alternative Exercises: Standard Bench...

Exercise 1: Seated Cable Row ✅ Set 1: 8-12 Reps ✅ Set 2: 8-12 Reps ✅ Set 3: 8-12 Reps Alternative Exercises: Machine Chest Supported Row...

Exercise 1: Dumbbell Bench Press ✅ Set 1: 8-12 Reps ✅ Set 2: 8-12 Reps ✅ Set 3: 8-12 Reps Alternative Exercises: Smith Machine Bench...

Exercise 1: Barbell Back Squats ✅ Set 1: 8-12 Reps ✅ Set 2: 8-12 Reps ✅ Set 3: 8-12 Reps Alternative Exercises: Smith Machine Squat...

Exercise 1: Barbell Bench Press Feet Up ✅ Set 1: 8-12 Reps ✅ Set 2: 8-12 Reps ✅ Set 3: 8-12 Reps Alternative Exercises: Smith Machine...

Exercise 1: Kettle Bell Box Squat ✅ Set 1: 8-12 Reps ✅ Set 2: 8-12 Reps ✅ Set 3: 8-12 Reps Alternative Exercises: Dumbbell Box Squat...

Exercise 1: Seated Cable Row ✅ Set 1: 8-12 Reps ✅ Set 2: 8-12 Reps ✅ Set 3: 8-12 Reps Alternative Exercises: Machine Chest Supported Row...

Exercise 1: Barbell Bench Press Feet Up ✅ Set 1: 8-12 Reps ✅ Set 2: 8-12 Reps ✅ Set 3: 8-12 Reps Alternative Exercises: Smith Machine...

Exercise 1: Leg Extensions ✅ Set 1: 8-12 Reps ✅ Set 2: 8-12 Reps ✅ Set 3: 8-12 Reps Alternative Exercises: Single-Leg Press Kettlebell...

Exercise 1: Push-Ups ✅ Set 1: As Many Reps as Possible ✅ Set 2: As Many Reps as Possible ✅ Set 3: As Many Reps as Possible Alternative...

For each exercise, choose a weight that’s challenging enough to make you fail around the target rep range. Click the down arrows to see...

For each exercise, choose a weight that’s challenging enough to make you fail around the target rep range. Click the down arrows to see...