Strength session A (about 25 min)

Warm up with 3 minutes of easy marching or walking.

• Chair sit-to-stands: 3 sets of 8–12. Slow down, stand up with control.
• Wall or counter push-ups: 3 sets of 8–12.
• Hip hinge (hands on thighs, push hips back): 3 sets of 10.
• Farmer's carry: hold two bags of groceries or jugs and walk for 30–45 seconds. Do it 3 times.

Stop any move that causes sharp pain. Leave 2–3 reps 'in the tank'. Have a protein-containing meal or snack in the next couple of hours.

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Coming up

Strength session A (about 25 min)Mon Nov 16 · 8:00 AM
Strength session B (about 25 min)Wed Nov 18 · 8:00 AM
Strength session A (about 25 min)Fri Nov 20 · 8:00 AM
Protein check for the week aheadSun Nov 22 · 6:00 PM
Strength session A (about 25 min)Mon Nov 23 · 8:00 AM
Strength session B (about 25 min)Wed Nov 25 · 8:00 AM

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