Nates Gym
Workout
Plan
Library
Clients
Workout
Plan
Library
Clients
Plan
chest
back
shoulders
arms
legs
core
1.
Terminal Knee Extension
Band
3×15 · rest 45s · single side
Light band. Progress by band rank, not load.
2.
Wall Sit
Bodyweight
3×30s · rest 60s
Build toward 4-5 holds of 45s — the studied analgesic dose is longer and heavier.
3.
Step-Up
Bodyweight
3×8–10 · rest 60s · single side
Low box; 3s lowering.
4.
Side-Lying Hip Abduction
Bodyweight
3×12–15 · rest 30s · single side
5.
Banded Clam Shell
Band
2×15 · rest 30s · single side
Progress by band rank, not load.
6.
Knee-to-Wall (Ankle)
Bodyweight
1×30s · rest 15s · single side
7.
Standing Quad Stretch
Bodyweight
1×30s · rest 15s · single side
Add exercise
Coverage