Rehab Reload: 5-Week Joint Recovery & Resilience System
WORKOUT SUMMARY
Main Goal
Balance and Coordination
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
5-Week
Days Per Week
3–4 Days/week
Time Per Workout
30–45 minutes
Equipment Required
Resistance Bands, Mat, Foam Roller
Target Gender
Other
Restore your joints, bulletproof your movement.
This low-impact recovery program focuses on stabilizing, mobilizing, and reactivating the body’s most injury-prone areas — shoulders, spine, hips, and knees. Each session blends dynamic mobility drills, neuromuscular activation, and joint-friendly strength to recondition the body and restore natural movement. Ideal for post-injury, chronic pain, or general joint health.
Hip & Lower Spine Recovery Flow
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| Bird Dog | 3 | 12-15 |
| arm leg raise | 3 | 12-15 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Standing Toe Touches | 3 | 15-20 sec |
| seated back extension | 3 | 12-15 |
| Superman exercise | 3 | 12-15 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Rolling Like a Ball crab | 3 | 10-15 |
| Swing Gymstick | 3 | 10-12 |
Shoulder & T-Spine Reset
| Exercise | Sets | Reps |
| Kneeling T Spine Rotation | 3 | 10 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Seated Toe Touches | 3 | 10-12 per leg |
| Bow Yoga Pose | 3 | 20-30 sec |
| Dhanurasana Rocking Bow Pose | 3 | 20-30 sec |
| Floor Hyperextension | 3 | 12-15 |
| hyperextension | 3 | 12-15 |
| Superman exercise | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
Knee Stability & Posterior Chain Support
| Exercise | Sets | Reps |
| Dumbbell Good Morning | 3 | 8-12 |
| Dumbbell Pull Through | 3 | 8-12 |
| Dumbbell Single Leg Deadlift | 3 | 8-10 per leg |
| arm leg raise | 3 | 12-15 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Standing Toe Touches | 3 | 15-20 sec |
| Lying Upper Body Rotation | 3 | 10-12 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Bird Dog | 3 | 12-15 |
| Kneeling T Spine Rotation | 3 | 10 |
Full Joint Mobility & Active Recovery
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| seated back extension | 3 | 12-15 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Swing Gymstick | 3 | 10-12 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Seated Toe Touches | 3 | 10-12 per leg |
| Superman exercise | 3 | 12-15 |
