30-minute workout

A 3-phase program: stability and tissue tolerance, then supported unilateral work, then complex unilateral loading. It rebuilds capacity after a long time off your feet. Move up only with Advance, after 9 sessions and the checklist.

Live demo: progress is stored in this browser only.

Weekly rhythm2 workout days

Train smart: stay inside a comfortable range. Sharp pain is a stop sign. Skip the move. Low-load holds are a starting point, not a treatment for pain. This demo is a workout companion, not medical advice. No running, plyometrics, or deep squats below parallel until you are cleared for them separately.

Your program

Draft: doses not confirmed by a clinician

Phase 1: Stability & Tissue Tolerance

Before advancing, confirm every item

Moving back to an earlier phase is always available. Moving up uses Advance, after 9 logged sessions and every checklist item. Changing phase ends a running session, and you will be asked to confirm.

Change phase? This ends the current session and clears its checkboxes.

Session timer

30:00

No active session

Progress

0 / 0

Check off exercises as you finish them.

Clear the whole session? This wipes the timer, checkboxes, and progress.

All exercises checked. Finish the workout to log this day.

Time is up. Your checkboxes are still here. Log this workout anyway, or discard it?

Demo videos

One demo per exercise. Players use the privacy-enhanced YouTube domain and load only as you reach them.