Free personalized workout plan

Lower Body Rehabilitation Program

By Chris Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

41 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Description

A program for those recovering from a lower body soft tissue injury - gradually increasing intensity.

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Equipment

Barbell, Bodyweight, Box, Dumbbell, Kettlebell, Landmine, Machine

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

41 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)
Description

A program for those recovering from a lower body soft tissue injury - gradually increasing intensity.

Show More

Equipment

Barbell, Bodyweight, Box, Dumbbell, Kettlebell, Landmine, Machine

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

40%

Week 1


Anterior (Front of body)

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ExerciseSetsRepsRestNotes
1. Bodyweight Squat3 sets10 - 15 reps60s
2. Bodyweight Lunge3 sets10 - 15 reps60s
3. Dumbbell Bulgarian Split Squat3 sets10 - 15 reps60s
Bodyweight

Posterior (Back of body)

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ExerciseSetsRepsRestNotes
1. Stiff-Legged Barbell Deadlift3 sets10 - 15 reps60s
-Bodyweight
2. Bodyweight Lunge3 sets10 - 15 reps60s
3. Single Leg Hip Bridge3 sets10 - 15 reps60s

Anterior (Front of body)

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ExerciseSetsRepsRestNotes
1. Bodyweight Squat3 sets10 - 15 reps60s
2. Bodyweight Lunge3 sets10 - 15 reps60s
3. Dumbbell Bulgarian Split Squat3 sets10 - 15 reps60s
Bodyweight

Posterior (Back of body)

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ExerciseSetsRepsRestNotes
1. Abominal Hip Thrust3 sets10 - 15 reps60s
2. Bodyweight Lunge3 sets10 - 15 reps60s
3. Single Leg Hip Bridge3 sets10 - 15 reps60s

Week 2


Anterior (Front of body)

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ExerciseSetsRepsRestNotes
1. Bodyweight Squat3 sets10 - 15 reps60s
2. Bodyweight Lunge3 sets10 - 15 reps60s
3. Dumbbell Bulgarian Split Squat3 sets10 - 15 reps60s
Bodyweight

Posterior (Back of body)

Scroll to top

ExerciseSetsRepsRestNotes
1. Abominal Hip Thrust3 sets10 - 15 reps60s
2. Bodyweight Lunge3 sets10 - 15 reps60s
3. Single Leg Hip Bridge3 sets10 - 15 reps60s

Anterior (Front of body)

Scroll to top

ExerciseSetsRepsRestNotes
1. Bodyweight Squat3 sets10 - 15 reps60s
2. Bodyweight Lunge3 sets10 - 15 reps60s
3. Dumbbell Bulgarian Split Squat3 sets10 - 15 reps60s
Bodyweight

Posterior (Back of body)

Scroll to top

ExerciseSetsRepsRestNotes
1. Abominal Hip Thrust3 sets10 - 15 reps60s
2. Bodyweight Lunge3 sets10 - 15 reps60s
3. Single Leg Hip Bridge3 sets10 - 15 reps60s

Week 3



ExerciseSetsRepsRestNotes
1. Landmine Squat3 sets12 reps120s
2. Dumbbell Bulgarian Split Squat3 sets12 reps120s
3. Kneeling Abdominal Stretch3 sets6 - 12 reps120s
4. BOSU Ball Single-Leg Balance3 sets30 - 60s60s

Posterior (Back of body)

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ExerciseSetsRepsRestNotes
1. Kettlebell Sumo Deadlift3 sets12 reps120s
2. Single Leg Hip Bridge3 sets12 reps120s
Weighted
3. Nordic Hamstring Curl (Bodyweight)3 sets6 - 12 reps120s
4. Stepup3 sets30 - 60s60s

Full Lower

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ExerciseSetsRepsRestNotes
1. One Leg 45 Degree Leg Press3 sets12 reps120s
2. Bodyweight Lunge3 sets12 reps120s
Lateral
3. Stiff-Legged Barbell Deadlift3 sets6 - 12 reps120s
4. Wall Sit3 sets30 - 60 reps60s

Week 4



ExerciseSetsRepsRestNotes
1. Landmine Squat3 sets12 reps120s
2. Dumbbell Bulgarian Split Squat3 sets12 reps120s
3. Kneeling Abdominal Stretch3 sets6 - 12 reps120s
4. BOSU Ball Single-Leg Balance3 sets30 - 60s60s

Posterior (Back of body)

Scroll to top

ExerciseSetsRepsRestNotes
1. Kettlebell Sumo Deadlift3 sets12 reps120s
2. Single Leg Hip Bridge3 sets12 reps120s
Weighted
3. Nordic Hamstring Curl (Bodyweight)3 sets6 - 12 reps120s
4. Stepup3 sets30 - 60s60s

Full Lower

Scroll to top

ExerciseSetsRepsRestNotes
1. One Leg 45 Degree Leg Press3 sets12 reps120s
2. Bodyweight Lunge3 sets12 reps120s
Lateral
3. Stiff-Legged Barbell Deadlift3 sets6 - 12 reps120s
4. Wall Sit3 sets30 - 60 reps60s

Week 5



ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets6 - 12 reps120s
2. Dumbbell Bulgarian Split Squat3 sets12 reps120s
3. Kneeling Abdominal Stretch3 sets6 - 12 reps120s
4. BOSU Ball Single-Leg Balance3 sets30 - 60s60s

Posterior (Back of body)

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets6 - 12 reps120s
2. Single Leg Hip Bridge3 sets12 reps120s
Weighted
3. Nordic Hamstring Curl (Bodyweight)3 sets6 - 12 reps120s
4. Stepup3 sets30 - 60s60s

Full Lower

Scroll to top

ExerciseSetsRepsRestNotes
1. 45 Degree Leg Press3 sets6 - 12 reps120s
2. Barbell Side Lunge3 sets12 reps120s
3. Stiff-Legged Barbell Deadlift3 sets6 - 12 reps60s
-Single Leg
4. Wall Sit3 sets30 - 60s60s

Week 6



ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets6 - 12 reps120s
2. Dumbbell Bulgarian Split Squat3 sets12 reps120s
3. Kneeling Abdominal Stretch3 sets6 - 12 reps120s
4. BOSU Ball Single-Leg Balance3 sets30 - 60s60s

Posterior (Back of body)

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets6 - 12 reps120s
2. Single Leg Hip Bridge3 sets12 reps120s
Weighted
3. Nordic Hamstring Curl (Bodyweight)3 sets6 - 12 reps120s
4. Stepup3 sets30 - 60s60s

Full Lower

Scroll to top

ExerciseSetsRepsRestNotes
1. 45 Degree Leg Press3 sets6 - 12 reps120s
2. Barbell Side Lunge3 sets12 reps120s
3. Stiff-Legged Barbell Deadlift3 sets6 - 12 reps60s
-Single Leg
4. Wall Sit3 sets30 - 60s60s
Date Created: 11/29/18, 7:30 PM

Last Updated: 9/12/20, 9:36 PM

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