Re‑Entry Workout — Day C (Touch‑Friendly)

Goal: RPE 6–7. Hinge + vertical press/pull, with a front‑rack carry.

0) Readiness check (1 min)

Any sharp pain, dizziness, or pinches? If yes, scale back or swap the movement.

1) Warm‑up (10–12 min)

3 min easy cardio — walk/bike/row at conversational pace.

Ankle rocks ×10/side mobility

Front knee toward wall without lifting heel; feel calf/ankle open.

Hip airplanes ×6/side balance

Hinge lightly on one leg; rotate pelvis open/closed over the femur; hold rack if needed.

T‑spine open books ×8–10/side

Side‑lying; open top arm; rotate through upper back, not low back.

Band pull‑aparts ×20 + Dislocates ×10

Pull to chest with shoulders down/back; over‑&‑backs with straight elbows.

2 ramp‑up sets RPE 4–5

Light sets for the first lift to groove technique.

2) Full‑body strength (35–45 min)

Use a load you could do for ~10–12; perform 6–8 (or 8–10 where noted). Rest 60–90s between moves.

Pair A — 3 rounds

KB/Trap‑bar Deadlift 3×6–8

Hinge: push hips back; shins near vertical; spine neutral; drive through mid‑foot.

Lat Pulldown or Assisted Pull‑up 3×6–8

Elbows toward ribs; keep chest tall; control down for 2–3s.

Pair B — 3 rounds

Reverse Lunge 3×6–8/side

Step back; front heel heavy; slight forward torso; light tap of back knee.

Seated DB Shoulder Press 3×8–10

Wrists stacked; no lower‑back arch; control the 1st 1–2 reps slower.

Optional Pair C — 2–3 rounds

Front‑rack carry — 2 DBs held at shoulders, 30–40 m

Dead bug 6–8/side

Ribs down; exhale as limbs move; move slowly.

Step guide: with load, step length ≈ 0.60–0.70 m → 30 m ≈ 45–50 steps, 40 m ≈ 60–70 steps. If posture or elbows drop, end the set.

Calibrate: steps over 10 m (S₁₀)

Assumed step length (m) if no S₁₀

Enter S₁₀ or keep 0.65 m/step to see exact targets here.

Load rule

First work set ≈ RPE 6. Too easy? add 5–10% next set. If a set creeps > RPE 7, keep weight or drop a rep.

3) Conditioning finisher (12–18 min)

30/30 row or bike × 10–12

30 s easy / 30 s brisk. Brisk = strong but repeatable. Cool down 3–4 min easy.

OR Zone‑2 steady 15–20 min

Easy‑moderate pace where you can talk in sentences.

4) Cooldown (5–10 min)

3–5 min easy walk/spin — Bring HR < ~110 bpm before long static holds.

Hip‑flexor stretch 20–30s/side

Half‑kneel; posterior pelvic tilt (“butt squeeze”); shift hips forward.

Hamstring stretch 20–30s/side

Heel on box or straight leg on floor; hinge with flat back; toes up.

Pec doorway stretch 20–30s/side

Forearm on doorframe, elbow ~90°; gently turn chest away.

Calf stretch 20–30s/side

Back heel down; lean forward. Straight knee for gastroc; slight bend for soleus.

90/90 breathing 1–2 min

On your back, calves on bench/chair; slow nasal inhale 4s, long exhale 6–8s; ribs melt down.

If a work call hits

After Pair A you’ve logged a solid session. Do a 3–5 min easy spin and bounce. Or skip conditioning and do 1 quick carry + core round, then cooldown.

Post‑workout

Hydrate and aim for 25–40 g protein within 1–2 hours.