Pick one. Every workout uses the Echo bike, the 35 lb bell, the 40 lb torpedo, and your own bodyweight. Your knee, hip, and ankle work is built into the rest minutes.
Bike only. One steady effort. You can hold a conversation the whole way. Calves and hips get their dose after the ride.
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| Knee check first | |||
| Echo bike, easy | 1 × 5:00 | RPE 4 | Build slowly. Breathe through the nose. |
| Echo bike, steady | 1 × 20:00 | RPE 6 | Hold one pace. Heart rate should drift up slowly, not spike. |
| Echo bike, easy | 1 × 5:00 | RPE 3 | Spin down until breathing is quiet. |
| Hips and ankles, off the bike | |||
| Calf Rock (wall) | 2 × 10/side | BW | Soleus + gastroc. Hold bottom 2 sec. |
| Deep Squat Hold | 2 × 30s | BW | Heels down. Breathe into it. Test the pattern before you load it. |
Bike intervals. Ten hard efforts with full easy spinning between them. Calves and hips get their dose after the ride.
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| Knee check first | |||
| Echo bike, easy | 1 × 5:00 | RPE 4 | Build slowly. |
| Echo bike, hard then easy | 10 × 0:30 / 1:30 | RPE 9 / RPE 3 | Arms and legs both drive. Match the calories of rep 1 on rep 10. |
| Echo bike, easy | 1 × 5:00 | RPE 3 | Spin down. |
| Hips and ankles, off the bike | |||
| Calf Rock (wall) | 2 × 10/side | BW | Soleus + gastroc. Hold bottom 2 sec. |
| Adductor Rock-Back | 2 × 8/side | BW | Open the groin. Pause at end range 2 sec. |
Five rounds. Start a new round every 5 minutes. Work through the list, then balance on one leg until the clock comes around.
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| Knee check first | |||
| Echo bike, easy | 1 × 3:00 | RPE 4 | Warm the legs. |
| Landing prep. On a yellow knee, skip this block and swap the jumps for bike time. | |||
| Snap-down | 2 × 5 | BW | Drop fast into a quarter squat and freeze. Quiet feet. Knees track over toes. |
| Hop and stick | 2 × 5/side | BW | Small hop forward. Land on one leg and hold 2 seconds. Left leg first. |
| 5 rounds, one round every 5:00 | |||
| Echo bike | 5 × 2:00 | RPE 6 to 7 | Steady, not a sprint. |
| Jumping jacks | 5 × 50 | BW | Light feet. Full arm swing. |
| Ladder shuffle | 5 × 0:30 | BW | Picture the ladder. Two feet in every box. Quick and quiet. |
| Bodyweight squat | 5 × 15 | BW | Full depth. Smooth pace. |
| Single Leg Balance (eyes closed) | 5 × 20s | BW | Proprioception. Left knee priority. One leg per round, left first. Rest until the 5:00 is up. |
| Easy walk | 1 × 2:00 | Bring the heart rate down before you finish. | |
Eight rounds. Start a new round every 3 minutes. Torpedo first, then straight to the bike, then balance on one leg while the heart rate comes down.
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| Knee check first | |||
| Echo bike, easy | 1 × 5:00 | RPE 4 | Build slowly. |
| 8 rounds, one round every 3:00 | |||
| Torpedo hang clean and jerk | 8 × 10 | 40 lb | Hips drive it. Catch soft. Lock out overhead. |
| Echo bike | 8 × 10 cal | RPE 8 | No break between the torpedo and the bike. |
| Single Leg Balance (eyes closed) | 8 × 20s | BW | Proprioception. Left knee priority. Left leg on odd rounds, right leg on even rounds. |
| Rest | Rest of 3:00 | When rest drops under 45 seconds, cut the torpedo to 8 reps. | |
Six rounds of swings, bike, and jacks. The walk minute at the end of each round carries one set of Hip CARs.
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| Knee check first | |||
| Echo bike, easy | 1 × 4:00 | RPE 4 | Build slowly. |
| Landing prep. On a yellow knee, skip this block and swap the jumps for bike time. | |||
| Snap-down | 2 × 5 | BW | Drop fast into a quarter squat and freeze. Quiet feet. Knees track over toes. |
| Hop and stick | 2 × 5/side | BW | Small hop forward. Land on one leg and hold 2 seconds. Left leg first. |
| 6 rounds | |||
| KB swing | 6 × 15 | 35 lb | Snap the hips. The bell floats to chest height. |
| Echo bike | 6 × 1:00 | RPE 7 | Hard enough that talking is short phrases. |
| Jumping jacks | 6 × 20 | BW | Light feet. |
| Easy walk, then Hip CARs (standing) | 6 × 1:00 | BW | Walk 30 seconds with nose breathing. Then 3 each direction on one hip. Left hip on odd rounds. |
| Echo bike, easy | 1 × 3:00 | RPE 3 | Spin down. |
Three rounds. Start a new round every 10 minutes. A bit of everything, and you never stop moving.
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| Knee check first | |||
| Landing prep. On a yellow knee, skip this block and swap the jumps for bike time. | |||
| Snap-down | 2 × 5 | BW | Drop fast into a quarter squat and freeze. Quiet feet. Knees track over toes. |
| Hop and stick | 2 × 5/side | BW | Small hop forward. Land on one leg and hold 2 seconds. Left leg first. |
| 3 rounds, one round every 10:00 | |||
| Echo bike | 3 × 3:00 | RPE 6 | Round 1 is the warm-up. Build into it. |
| Torpedo hang clean and jerk | 3 × 10 | 40 lb | Hips drive it. Lock out overhead. |
| Goblet squat | 3 × 15 | 35 lb | Full depth. Keep moving. |
| Ladder shuffle | 3 × 0:30 | BW | Quick and quiet. |
| KB swing | 3 × 15 | 35 lb | Snap the hips. |
| Echo bike, easy | Rest of 10:00 | RPE 3 | Easy spin until the next round starts. |
Pick one. Move slowly and rest 60 to 90 seconds between sets. Every rest carries one drill for your hips, left knee, or ankles, written under the lift.
Slow squats with the heavy bell, a quad-biased squat for the knee, and ankle work in every rest.
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| Knee check first | |||
| Prep for today: hips, knee, ankles | |||
| Hip CARs (standing) | 3 each dir/side | BW | Full circles. Bias internal rotation today. |
| Tibial Rotation (seated) | 2 × 10/side | BW | Foot planted, rotate tibia in/out. Slow and deliberate. |
| Ankle CARs | 3 each dir/side | BW | Full circles. Squat depth depends on this. |
| Deep Squat Hold | 2 × 30s | BW | Heels down. Breathe into it. Test the pattern before you load it. |
| Main work | |||
| Goblet squat | 5 × 8 | 53 lb | 3 seconds down. Pause at the bottom. Knee tracks over toe. In the rest: Ankle CARs, 3 each direction on one ankle. Left first, swap each rest. |
| Heel-elevated goblet squat | 3 × 10 | 35 lb | Heels on a board or plate. Stay tall. Knees travel forward. Slow lower. In the rest: Tibial Rotation (seated), 10 on one side. Left first, swap each rest. |
| Lateral lunge | 3 × 8/side | 35 lb | Sit into the hip. No bounce at the bottom. Left leg first. One extra set on the left. In the rest: Adductor Rock-Back, 8 on one side. Swap each rest. |
| Single leg calf raise | 2 × 15/side | BW | Full range. Left leg first. One extra set on the left. |
| Suitcase carry | 3 × 40 steps/side | 53 lb | Walk tall. Don't lean away from the bell. |
Upper body. The legs are fresh, so every rest goes to the hips, knee, and ankles.
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| Knee check first | |||
| Torpedo strict press | 4 × 8 | 40 lb | Two hands. Ribs down, glutes tight. In the rest: Hip CARs (standing), 3 each direction on one hip. Left first, swap each rest. |
| KB single arm row | 4 × 10/side | 53 lb | From a hinge. Pause at the top. In the rest: Tibial Rotation (seated), 10 on one side. Left first, swap each rest. |
| KB single arm press | 4 × 6/side | 35 lb | Clean it once, then press from the rack. In the rest: Ankle CARs, 3 each direction on one ankle. Left first, swap each rest. |
| Push-up | 3 × 12 | BW | 3 seconds down. In the rest: Deep Squat Hold, 30 seconds. Heels down. |
| Torpedo bent over row | 3 × 12 | 40 lb | Flat back. Pull to the belt line. In the rest: Single Leg Balance (eyes closed), 20 seconds on one leg. Left first, swap each rest. |
| Dead bug | 3 × 8/side | BW | Exhale fully. Ribs down. |
Heavy swings for power, then slow hamstring work for the knee. Hip rotation fills the rests.
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| Knee check first | |||
| Prep for today: hips, knee, ankles | |||
| Hip CARs (standing) | 3 each dir/side | BW | Full range. Swings need this. |
| 90/90 Hip Switch | 2 × 8/side | BW | Internal and external rotation. Go slow on stiff side. |
| Adductor Rock-Back | 2 × 8/side | BW | Open the groin. Pause at end range 2 sec. |
| Main work | |||
| Heavy KB swing | 6 × 10 | 53 lb | Power, not cardio. Full rest between sets. In the rest: Hip CARs (standing), 3 each direction on one hip. Left first, swap each rest. |
| Single leg RDL | 4 × 8/side | 35 lb | Hips square. Slow lower. Left leg first. One extra set on the left. In the rest: Single Leg Balance (eyes closed), 20 seconds on one leg. Left first, swap each rest. |
| Torpedo Romanian deadlift | 3 × 12 | 40 lb | 3 seconds down. Hamstrings loaded. In the rest: 90/90 Hip Switch, 8 switches. |
| Glute Bridge Hamstring Walkout | 3 × 4 | BW | Bridge up. Walk the heels out slowly and back in. Hips stay high. |
| Hollow hold | 3 × 0:20 | BW | Low back stays on the floor. |
One squat, one press, one pull, one get-up, one carry. Every rep is slow on purpose, and every rest carries a drill.
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| Knee check first | |||
| Prep for today: hips, knee, ankles | |||
| Hip CARs (standing) | 3 each dir/side | BW | Full circles. Bias internal rotation today. |
| Tibial Rotation (seated) | 2 × 10/side | BW | Foot planted, rotate tibia in/out. Slow and deliberate. |
| Ankle CARs | 3 each dir/side | BW | Full circles. Squat depth depends on this. |
| Main work | |||
| Goblet squat | 4 × 6 | 53 lb | 5 seconds down. Pause 2 seconds at the bottom. In the rest: Ankle CARs, 3 each direction on one ankle. Left first, swap each rest. |
| KB clean and press | 4 × 5/side | 35 lb | Full clean each rep. Tight glutes. In the rest: Hip CARs (standing), 3 each direction on one hip. Left first, swap each rest. |
| KB single arm row | 4 × 8/side | 53 lb | Hold 2 seconds at the top. In the rest: Tibial Rotation (seated), 10 on one side. Left first, swap each rest. |
| Turkish get-up | 3 × 1/side | 35 lb | Quality over load. Own every position. |
| Suitcase carry | 3 × 40 steps/side | 53 lb | Walk tall. |
The same clean and jerk pattern you use for cardio, at strength pace. Reset before every rep.
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| Knee check first | |||
| Prep for today: hips, knee, ankles | |||
| Hip CARs (standing) | 3 each dir/side | BW | Full circles. Bias internal rotation today. |
| Ankle CARs | 3 each dir/side | BW | Full circles. Squat depth depends on this. |
| Deep Squat Hold | 2 × 30s | BW | Heels down. Breathe into it. Test the pattern before you load it. |
| Main work | |||
| Torpedo hang clean | 4 × 6 | 40 lb | Reset each rep. Fast hips, soft catch. In the rest: Hip CARs (standing), 3 each direction on one hip. Left first, swap each rest. |
| Torpedo front squat | 4 × 10 | 40 lb | Hold it at the chest. Full depth. 3 seconds down. In the rest: Ankle CARs, 3 each direction on one ankle. Left first, swap each rest. |
| Torpedo push press | 4 × 6 | 40 lb | Dip, drive, lock out. Lower it slowly. In the rest: Tibial Rotation (seated), 10 on one side. Left first, swap each rest. |
| Torpedo bent over row | 4 × 12 | 40 lb | Flat back. Pause at the top. In the rest: Adductor Rock-Back, 8 on one side. Swap each rest. |
| Torpedo bear hug carry | 3 × 40 steps | 40 lb | Squeeze it. Walk tall. |
The knee day. One leg at a time, quad and hamstring both, left side first.
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| Knee check first | |||
| Prep for today: hips, knee, ankles | |||
| Hip CARs (standing) | 3 each dir/side | BW | Full circles. Bias internal rotation today. |
| Tibial Rotation (seated) | 2 × 10/side | BW | Foot planted, rotate tibia in/out. Slow and deliberate. |
| Single Leg Balance (eyes closed) | 2 × 20s/side | BW | Proprioception. Left knee priority. |
| Main work | |||
| Reverse lunge | 4 × 8/side | 35 lb | Goblet hold. Step back soft. Front knee tracks over toe. Left leg first. One extra set on the left. In the rest: Tibial Rotation (seated), 10 on one side. Left first, swap each rest. |
| Single leg RDL | 3 × 8/side | 53 lb | Drop to the 35 when the hips start to twist. Left leg first. One extra set on the left. In the rest: Ankle CARs, 3 each direction on one ankle. Left first, swap each rest. |
| Reverse Nordic | 3 × 6 | BW | Tall kneel on a pad. Lean back from the knees as one piece. Slow down, slow up. In the rest: Hip CARs (standing), 3 each direction on one hip. Left first, swap each rest. |
| Single leg balance with KB pass | 3 × 0:30/side | 35 lb | Pass the bell hand to hand. Left knee focus. |
| Single leg glute bridge | 3 × 10/side | BW | Pause at the top. Left leg first. One extra set on the left. |
| Suitcase carry | 3 × 40 steps/side | 53 lb | Walk tall. |
15 min every morning. CARs + joint prep matched to what you're training that day. Tap a day to expand.
Cardio day. Hips and lumbar need attention before the week starts loading.
| Exercise | Volume | Notes |
|---|---|---|
| Hip CARs (standing) | 3 each dir/side | Slow, full range. Find where you're tight from the weekend. |
| Lumbar CARs (seated) | 3 each dir | Flexion, extension, lateral. Controlled. |
| 90/90 Hip Switch | 2 × 8/side | Internal and external rotation. Go slow on stiff side. |
| Cat-Cow | 2 × 10 | Segmental. Don't rush. Breathe into the tight spots. |
| Supine Diaphragm Breathing | 2 × 5 breaths | 4 count in, 6 count out. Ribs down. Parasympathetic reset. |
Strength day. Hips and tibial rotation prep your squat depth and protect the knee. Feeds into your ACL warm-up.
| Exercise | Volume | Notes |
|---|---|---|
| Hip CARs (standing) | 3 each dir/side | Full circles. Bias internal rotation today. |
| Tibial Rotation (seated) | 2 × 10/side | Foot planted, rotate tibia in/out. Slow and deliberate. |
| Ankle CARs | 3 each dir/side | Full circles. Squat depth depends on this. |
| Adductor Rock-Back | 2 × 8/side | Open the groin. Pause at end range 2 sec. |
| Deep Squat Hold | 2 × 30s | Heels down. Breathe into it. Test the pattern before you load it. |
Run day. Hips and tibial rotation prime your stride mechanics. Ankle work protects the ACL knee.
| Exercise | Volume | Notes |
|---|---|---|
| Hip CARs (standing) | 3 each dir/side | Focus on hip extension today. That's your push-off. |
| Tibial Rotation (seated) | 2 × 10/side | Knee tracking matters more at speed. |
| Ankle CARs | 3 each dir/side | Dorsiflexion emphasis. Running economy. |
| Calf Rock (wall) | 2 × 10/side | Soleus + gastroc. Hold bottom 2 sec. |
| Single Leg Balance (eyes closed) | 2 × 20s/side | Proprioception. Left knee priority. |
Cardio day. Shoulders and elbows get loaded in the torpedo and swing work. Cervical work offsets the desk time coming after the garage.
| Exercise | Volume | Notes |
|---|---|---|
| Shoulder CARs (standing) | 3 each dir/side | Biggest circles you can control. No compensation. |
| Elbow CARs | 3 each dir/side | Pronation/supination + flexion/extension. Slow. |
| Cervical CARs | 3 each dir | Full circle. Chin tuck at front. Don't rush. |
| Scap CARs (wall slide) | 2 × 8 | Protraction, elevation, retraction, depression. Full loop. |
| T-Spine Rotation (open book) | 2 × 8/side | Exhale into the rotation. Press overhead needs this. |
Rest day between Thursday cardio and Saturday strength. Spine day. Lumbar, cervical, and thoracic work offsets treatment posture and sets up the weekend.
| Exercise | Volume | Notes |
|---|---|---|
| Lumbar CARs (seated) | 3 each dir | Flexion, extension, lateral, rotation. Full expression. |
| Cervical CARs | 3 each dir | Slow full circles. Notice side-to-side differences. |
| T-Spine Rotation (quadruped) | 2 × 8/side | Thread the needle. Exhale to rotate further. |
| Prone Press-Up | 2 × 8 | Extension bias. Counteracts flexion from clinic posture. |
| Supine Diaphragm Breathing | 2 × 5 breaths | 4 count in, 6 count out. Ribs down. Downregulate. |
The garage strength session hits everything. Hips for the swings and squats, shoulders for the cleans and presses, elbows for the carries.
| Exercise | Volume | Notes |
|---|---|---|
| Hip CARs (standing) | 3 each dir/side | Full range. Swings need this. |
| Shoulder CARs (standing) | 3 each dir/side | Clean and press prep. Full circles. |
| Elbow CARs | 2 each dir/side | Quick pass. Rack position and carry prep. |
| Deep Squat Hold + Rotation | 2 × 30s | Reach one arm up, rotate. Switch. Goblet squat primer. |
| Ankle CARs | 2 each dir/side | Quick pass. Squat depth and bike positioning. |
Rest day, or an easy run. Hips, tibial rotation, and ankles prep the stride. Breathing sets the aerobic base before you go.
| Exercise | Volume | Notes |
|---|---|---|
| Hip CARs (standing) | 3 each dir/side | Hip extension emphasis. That's your stride. |
| Tibial Rotation (seated) | 2 × 10/side | Knee tracking for distance. Slow. |
| Ankle CARs | 3 each dir/side | Dorsiflexion focus. Running economy over miles. |
| Calf Rock (wall) | 2 × 10/side | Soleus + gastroc. Hold bottom 2 sec. |
| Standing Diaphragm Breathing | 5 breaths | Nose breathe. Set your aerobic pace before you leave the house. |
Run this before every workout and every run. It takes 3 to 5 minutes, and it decides how the day goes.
Proceed as written.
Swap bilateral squats for split squats. Skip the landing prep and swap jacks and shuffles for bike time. Cut the run 25%.
Press and row only, or bike easy. Walk instead of run.
Every rest between strength sets carries one drill for your hips, left knee, or ankles. It is written under the lift. The drill never uses the muscles the lift needs.
On every single leg lift, the left leg goes first and gets one extra set. This rule gets reviewed at the week 4 test.
Any cardio workout with jacks or shuffles opens with snap-downs and hop and stick landings. On a yellow knee, skip the block and the jumps.
Quad and hamstring force on both legs, ankle and hip range, and single leg hops. The joint that comes in under target owns the rest slot for the next block.
The bells don't get heavier, so the reps get slower. Hit every rep with good positions two weeks in a row, then add one set, or add a second to the lowering, or move that lift from the 35 to the 53.
Hold the same heart rate and get more work out of it. Add a round, or add calories per bike effort, or cut 15 seconds of rest. Change one thing at a time.
Easy pace. No speed work. The 5K journey has its own page.
Do the others and move on.
Come back with Steady thirty and Slow full body. Then pick freely again.
1. Which workout, plus any change to weight or reps
2. Knee: green / yellow / red
3. Session RPE (1–10)