Gentle lower-body return

A short pain-free session after your rest days. It avoids loaded pulling, curls, heavy bracing and abs. If elbow straightening or back pain remains, choose recovery instead.

0/3done

LOG ANYTIMELogging available anytime

Pain-free return checkIf elbow straightening or back pain remains, choose recovery. Stop anything that reproduces symptoms.

TIME30–40 min

EFFORT4 RIR

10-SECOND CHECK-IN

Record bodyweight

Bathroom before weigh-in?

Body today

TODAY’S WORK

3 exercises · straight sets

Technique ↗

Use leg-curl setupKnee aligned with pivotControl the return

↗

Calibrate today · CalibrationChoose a load that leaves the target reps in reserve. Log effort and form after each set.

WORKING SETS

SETLOADREPSDONE

Do all 2 working sets, resting 2:00, then move to the next exercise.

SKIP EXERCISE

Technique ↗

Every tap autosaves. Finish workout only marks the session complete; wait for “VPS synced” before closing.

DAILY BASICS

Gentle lower-body return

Record bodyweight

3 exercises · straight sets

Three taps