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Injury Recovery

Post-injury. 2 sets each week 1, 3 sets week 2

Contributed by: Mary

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    Workout 1

    • a. Deadlift - Barbell
      2 sets × 12 reps
    • b. Pushup - Bodyweight/Weighted
      2 sets × 12 reps
    • c. Stability ball roll-out - Bodyweight/Weighted
      2 sets × 60 reps, 30s rest
    • a. Rear Lunge - Dumbbell
      2 sets × 12 reps
    • b. Inverted Row - Barbell
      2 sets × 12 reps
    • c. Standing Cable Chop - Cable
      2 sets × 12 reps, 30s rest
    • a. Incline Dumbell Press - Dumbbell
      2 sets × 12 reps
    • b. 1/2 Plank Dumbell Row - Dumbbell
      2 sets × 12 reps, 30s rest

    Workout 2

    • a. Dumbell box squat - Barbell
      2 sets × 12 reps
    • b. Assisted pullup - Bodyweight/Weighted
      2 sets × 12 reps
    • c. Stability Ball Figure 8 - Bodyweight/Weighted
      2 sets × 60 reps, 30s rest
    • a. Single-leg SHELC - Bodyweight/Weighted
      2 sets × 12 reps
    • b. Single-arm Dumbell Press - Dumbbell
      2 sets × 12 reps
    • c. Single-leg squat jump - Bodyweight/Weighted
      2 sets × 12 reps, 30s rest
    • a. Medicine ball slams from tall kneel - Putty (Green)
      2 sets × 12 reps
    • b. Lateral box walk-over (both sides = 1 rep) - Barbell
      2 sets × 12 reps, 30s rest