Workout

Warm-Up

Move backward for five minutes. Focus on pushing through the big toe and engaging the quadriceps. Options shown or named in the source are a backward treadmill, sled, unpowered regular treadmill, or simple backward walking.

1. 01Backward Treadmill Walk or Sled DragWarm-up · 5 minutes

• Full workout introduction ↗
• Backward treadmill or sled demonstration ↗

Workout

A — Lower-Leg Pair

Complete both lower-leg movements. For calf raises, pause fully at both the bottom and top.

1. 01Tibialis Raise45 lb: 13 reps, then 10 · 2 sets × 15 target reps
2. 02Straight-Leg Calf Raise35 lb kettlebell · 2 sets × 15 reps

• Tibialis raise demonstration ↗
• Straight-leg calf raise demonstration ↗

Workout

B — Knee and Hip Pair

Use a controlled lowering phase on the reverse step-up. For seated good mornings, maintain the lower-back arch and drive the knees outward.

1. 01Poliquin Reverse Step-UpPer side; 2-inch step · 3 sets × 15 reps
2. 02Seated Good Morning95×10, 115×10, 135×6 lb · 3 sets × 10 target reps

• Poliquin reverse step-up demonstration ↗
• Seated good morning demonstration ↗

Workout

C — Trunk, Push, and Pull

Train the lateral trunk, pressing strength, and upper-back pulling. The source offers full-range push-ups when dips are not yet available.

1. 01Quadratus Lumborum ExtensionPer side · 2 sets × 12 reps
2. 02Dip or Full-Range Push-UpDips: 35 lb, then 53 lb · 2 sets × 12 reps
3. 03Cable Face Pull40 lb · 2 sets × 12 reps

• QL extension demonstration ↗
• Dip demonstration and push-up alternative ↗
• Cable face pull demonstration ↗

Workout

D — Piriformis Finisher

Use a bench set to a 15-degree incline and press the outside of the working knee into the bench to increase stretch and tension.

1. 01Piriformis Push-Up15-degree incline bench · 1 set × 20 reps

• Piriformis push-up demonstration ↗
• Workout recap post ↗