--Index--

Movement Routine

- Warm-up
- Mobility
- Lift
- Cardio
- Stretch

Split

Low load. 3x12. Let joints and tendons adapt to muscle strength. Increase only one factor at a time. Stop whenever p. occurs.

Upper body

-Chest Press
-Lat Pulldown
-Butterfly Reverse
-Dumbbell Lateral Raise
-Dumbbell Shoulder Press
-Triceps Cable Pulldown
-Biceps Cable Curl
-Back Extension (Lower Back Focused)
-Core Burn

Lower Body

-Banded Weighted KAS Glute Bridge
-Romanian Deadlift
-Cable Kickback
-Abduction Machine
-Adduction Machine
-Banded Wall Sit
-Single Leg Calf Raise

Take very slow. Immediately stop whenever p. occurs.

Workout Week

Lower body/upper body/lower body

Only work out when no structural p. and in good shape. Rather rest once too much.