Warm up for each session: Warm up 5 min on machine + shoulder and hip mobility (not the exercises). Before squat/deadlift do 10 reps x 3 sets empty barbell GM/RDL
Stop any exercise if back/shoulder/hip/knee pain exceeds more than baseline.
Day 1:
Squat +10lb x 5 reps x 3 sets
Bench Press +2.5lb x 5 reps x 3 sets
Barbell Good Morning warm up to 65lb x 10 reps x 3 sets
DB Single Arm Row 10 reps @ RPE 6,7,8 (+2 repeats)
Forearm Plank 3 sets x 45 sec
Day 2:
Deadlift +10lb x 5 reps x 3 sets
Overhead Press +2.5lb x reps x 3 sets
Barbell RDL warm up to 95lb x 10 reps x 3 sets
Face Pulls 10 reps @ RPE 6,7,8 (+2 repeats)
Side Planks 3 sets x 45 sec
