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