Consider reducing intensity by 10-20% or swapping to a lighter workout variant.
0/600
Move
--
Steps
0/30m
Ex
0/12h
Stand
12
Acute
Chronic
+0
Form
Feels like 83°
5 movements
No meal planned
5 exercises
6 movements
Strength · Lift (Elbow Safe) + 40m Bike + Wrist Rehab
VMO Wall Sits
45s
45-degree knee bend, squeeze towel between knees
Heavy Slow Calf Raises
3 × 15
3s up, 4s down, focus on affected leg for Achilles strengthening
Short-Lever Copenhagen Planks
20s
Side plank with top leg supported, focus on adductor engagement
Banded TKEs (Terminal Knee Extensions)
3 × 20
Band around knee, extend from 30-degree bend to full extension
Swiss Ball Hamstring Curls
3 × 12
Heels on ball, bridge up and curl ball toward glutes
Notes
Navigate quickly between days, workouts, and recipes