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Start with 5 minutes of easy walking or pedaling and lighter practice reps. Rest 90–120 seconds for lower-body lifts, 60–90 seconds for presses and rows, and 30–45 seconds for core; take longer as needed. Complete both sides for each-side exercises.
Keep your whole foot planted. Sit down between your hips to a comfortable depth; stand smoothly. Start unloaded.
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Bodyweight movement: enter 0 added lb when unweighted. Do not enter your body weight here.
Use the flat bench. Feet planted, wrists above elbows; lower under control without forcing shoulder depth.
Enter the weight of one dumbbell, not the combined pair.
Brace on the locked bench. Keep your torso still and neck neutral; pull toward your hip without shrugging.
Move slowly, breathe, and keep your back position steady. Shorten the reach if you lose control.
10 minutes of comfortable walking or Peloton.
Move gently through a comfortable range; keep the neck relaxed.
Pad the knee, gently tuck the pelvis, and avoid arching your low back. Mild tension, never pain.
Use comfortable ranges of motion. Stop a movement that causes sharp, radiating pain, tingling or weakness; seek clinician/PT guidance.
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