Comeback Stronger: 6-Week Post-Injury Recovery Strength Plan
WORKOUT SUMMARY
Main Goal
Functional Fitness
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
6-Week
Days Per Week
3 Days/week
Time Per Workout
20-40 minutes
Equipment Required
Resistance Bands, Light Weights
Target Gender
Other
A recovery-focused program to rebuild strength safely after injury.
This low-impact, strength-building program emphasizes mobility, stability, and gradual progressions tailored for post-injury rehabilitation (non-acute). Focused on reinforcing lower back, shoulders, and legs to regain function, strength, and resilience without overloading vulnerable areas.
Lower Back Stability + Core Activation
| Exercise | Sets | Reps |
| Bird Dog | 3 | 12-15 |
| Superman exercise | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
| cat cow | 3 | 15-20 |
| Banded Glute Bridge | 3 | 12-15 |
| Band Seated Row | 3 | 12-15 |
| Wall slide | 3 | 10-12 |
| Side Lying Clam | 3 | 12-15 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Supine Spinal Twist | 3 | 15-30 sec |
Shoulder Strength + Mobility
| Exercise | Sets | Reps |
| Band Shoulder External Rotation | 3 | 12-15 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Face Pull | 3 | 12-15 |
| Wall slide | 3 | 10-12 |
| Dumbbell Front Raise | 3 | 10-12 |
| Wall Push ups | 3 | 12-15 |
| Shoulder Stretch Behind Back | 3 | 15-30 sec |
| Kneeling T Spine Rotation | 3 | 10 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Seated Toe Touches | 3 | 10-12 per leg |
Leg Strength + Balance Work
| Exercise | Sets | Reps |
| Step Up Opposite Elbow to Knee Twist | 3 | 10-12 |
| Banded Split Squat | 3 | 10-12 per leg |
| Standing Calf Raise | 3 | 15-20 |
| Banded Single Leg Glute Bridge | 3 | 12-15 |
| Wall Supported Arm Raises | 3 | 10-12 |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| step up single leg balance bicep curl | 3 | 15 |
| Standing Toe Up Achilles Stretch | 3 | Hold 30 sec |
| Rolling Like a Ball crab | 3 | 10-15 |
