Training Programme

Monday — Push

Upper-body push · V2

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Elliptical4 min warm-up

Handstand3×40 s · rest 90 s/set

Bench presspower grip 3×5, wide grip 1×6, narrow grip 1×7 · rest 3 min/set

Bent-over dumbbell lateral raise3×5 · rest 90 s/set

Push-ups3×6 low side-to-side + 10 strict slow · rest 90 s/set

Single-leg standing hip flexion

Cycling V220 min · optional, based on Sunday aerobic

RuleMust finish feeling capable, not crushed.

Daily movement

Breakfast dance — 5 min

Midday walk — 15 min

Evening walk — 15 min

Tuesday — Mobility + Balance

Consolidation · 35–40 min

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One unbroken sequence. No decisions mid-session. Purpose: repeated low-threat neuromuscular input to the denervated left leg, and restoration of parasympathetic tone after Monday.

Ground12 min

Crocodile breathing3 min · exhale longer than inhale · hands under head

Spinal rocking2 min, slow · let momentum do the work · roll back and forth

Supine hip flexion with breathleft side only, 3×10 · float left knee toward chest on inhale, lower on exhale · this is the psoas input, do not skip

Dead bugleft side twice for every right, 3×6 · lumbar flat throughout · hold positions 5 s

Left foot against wall, isometric leg press4 s push / 4 s release, 3×8 · last clinical shape — after this nothing feels medical

Transitions: rocking → knees already bent for hip flexion → arms extend for dead bug → roll toward wall for press.

Hips + Spine10 min

Supine figure-fourboth sides, gentle push away, 3 min · stretch, not threat · roll legs side to side

Seated hip CARsslow full controlled rotation, both sides, 3 min · active, not passive

Thread the needledynamic, both sides, 3 min

Single-arm bridge8 on each side · skip without guilt if L4 feels sensitised this week

Transitions: figure-four → sit up for CARs → drop to floor for thread the needle → lie back for bridge.

Standing + Balance8 min

Single-leg standeyes open then closed, 2 min each side

Split-stance weight shiftsslow lateral transfer, 2 min

Tandem stance with slow head turns2 min · head left, right, up and down

Step-back lunge removed: deceleration load under asymmetric force is contraindicated with L2–L4 denervation.

Close5–10 min

Free movementdance, flow, whatever arrives · no performance · this is where the nervous system integrates · do not skip

RuleFeel better after than before.

Daily movement

Midday walk — 15 min

Evening walk — 15 min

Dinner dance — 5 min

Wednesday — VO₂max HIIT

Highest-priority session · elliptical

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Warm-up4 min

VMAX intervals24 min, with 16 min active ON time · build toward 26 min ON over time

V2 cool-down6 min

Supine leg cycling5 min

Use the timer's “VO₂max HIIT” preset for the interval block. V5 sets the total ON time (16 min) but not the per-interval split — the preset defaults to 4×(4 min on / 2 min off); adjust to your protocol.

RuleThis is the highest-priority session of the week.

Daily movement

Breakfast dance — 5 min

Thursday — Pull + Zone 2

Upper-body pull · V2

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Pull-ups3×5 · rest 3 min/set · if elbows feel tender two mornings running, cut volume · long-term target: 30 in one set

Handstand3×30 s · rest 90 s/set · pelvic tilt, press lumbar toward wall

Farmer carry3×40 s at full bodyweight · rest 2 min/set · primary core + spinal-erector endurance

Barbell row3×6 · rest 2 min/set

Lying leg raiselift to each side + middle, 3×10 · rest 90 s/set · adjust to psoas tiredness

Back extension3×10 · rest 90 s/set

Side-lying planklift leg

Elliptical, slow20 min, V2 · with 5 kg kettlebell held as a suitcase

RuleNo HIIT today.

Daily movement

Morning dance — 5 min

Friday — Recovery

Rest

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Full rest or gentle movement only

RuleDo less than you want to.

Daily movement

Breakfast dance — 5 min

Midday walk — 15 min

Evening walk — 15 min

Dinner dance — 5 min

Saturday — Legs

Lower-body strength

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Hinge pattern maintained via dumbbell RDL — horizontal load vector, negligible axial compression, hamstring loaded in lengthened position.

Dead-stop kettlebell swing3×8 · rest 2 min/set

Calf raises3×25 · rest 60 s/set

Barbell back squat3×5, slow down / fast up · rest 4 min/set

Dumbbell Romanian deadlift3×5, 26 kg each hand, slow eccentric · rest 3 min/set · stop before the left side compensates through the lower back

Seated hamstring curl3×6, 3 s eccentric + 2 s hold at peak · rest 60 s/set

Split-squat isometrics3×6 (3 each side), slow down + quick up · rest 60 s/set

Hip abduction machine3×8 · rest 60 s/set

Hip adduction machine3×8 · rest 60 s/set

Side-lying planksif extra energy

Bike10–20 min, if fresh

Knee rehab progression

Phase 1 — wall sits, knees at 60°, 5×45 s (2–4 weeks) · July

Phase 2 — slow heavy: Spanish squats or leg press (4–8 weeks) · August + September

Then: jumping and barbell loading again

RuleLegs should feel trained, not irritated.

Daily movement

Breakfast dance — 5 min

Sunday — Deep Flexibility

Splits + spine · 55 min

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This is where splits and spinal range are actually built.

1 · Nervous-system preparation8 min

Supine breathing4 s inhale / 6–8 s exhale, 2 min · bent legs

Supine left-leg awareness2 min · no movement, just attend to the leg

Gentle spinal wavescat-cow, slow, 2 min

Hip circles / leg swingssupported, 2 min

2 · Front split block15 min

Two rounds, one per leg. Primary target: hip flexors + hamstrings. Supported, controlled, no ballistic loading.

Half split or supported lunge60 s (one side)

Slide into front split (supported)60 s (one side)

Isometric: front hamstring + back glute10–15 s at 60–70% effort

Relax deeper, breathe60 s

You should feel worked, not threatened. If left-side sensation is vaguer or shallower than right, do not push to match.

3 · Middle split block10 min

One round. Primary target: adductors. High fall-risk relevance.

Horse-stance pulses1.5 min

Side lungesslow, shallow, 1.5 min

Middle split (supported)2 min, sitting

Isometric adductor push into floor10–15 s × 3 lean-ins, relax deeper each time

4 · Spine block15 min

Jefferson curlvery light load, 5 reps · if the left side loses position before rep 5, stop

Bridge10 reps warm-up, then real bridge practice from mount on wall — 30 s

Bridge shoulder shifts / wall-assisted bridge4 reps each side

Pancake with active reachnot collapse, 60 s · flexion

Spine adapts quickly but regresses easily. This is why it lives here.

5 · Parasympathetic close5 min

Savasana, legs supportedbolster or rolled mat under knees · not optional · long exhales, let the system settle

RuleWorked, never threatened.

Daily movement

Breakfast dance — 5 min

Midday walk — 15 min

Evening walk — 15 min

Dinner dance — 5 min

Weekly Decision Rules

Traffic lights · decide once per week

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Think in traffic lights. Decide once per week (or once per day if needed). You do not negotiate with yourself mid-session.

🟢 Green — push (or progress slightly)

Green if ALL are true:

Wednesday VO₂max: all intervals complete, last one brutal but controlled

Saturday legs: no unusual heaviness, no knee or adductor irritation

Sunday flexibility: you can sink into range without guarding

Morning resting HR and sleep feel normal

“Push” means — pick ONE:

+2–5 W / slightly higher pace on Wednesday

+1 rep per set on one strength lift

+5–10 s longer split holds on Sunday

Never push more than one variable per week.

🟡 Yellow — hold

Yellow if ANY are true:

Monday push feels harder than it should

Legs feel flat or dull on Saturday

Flexibility feels stiff but not painful

Sleep or stress is slightly off

“Hold” means: keep exact same loads, reps, times. Do not add volume. Keep structure intact.

This is where most progress actually consolidates.

🔴 Red — pull back (strategically)

Red if ANY show up:

You dread Wednesday VO₂max

Power or pace drops >5–8% mid-session

Knee or adductor irritation appears

Sunday flexibility feels guarded or threatening

You want to ‘just get it done’

“Pull back” means — in this order:

Remove Zone 2 (Thursday elliptical, optional Saturday cycling)

Shorten or skip Monday push session

Reduce Saturday accessories — abduction, adduction, split squats (not squats, not dumbbell RDL)

Shorten Sunday flexibility (keep quality, lose time)

Do not remove Wednesday VO₂max unless symptoms persist 2+ weeks.

Non-negotiableNever “make up” a missed session.

One-Page Reference Sheet

The week at a glance

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Monday — Push

Upper-body push: bench, lateral raise, push-ups, handstand

Single-leg hip flexion · optional Zone 2 cycling (cut first if tired)

Rule: must finish feeling capable, not crushed

Tuesday — Mobility + Balance

Ground: breathing → spinal rocking → psoas activation (left) → dead bug → wall press

Hips + spine: figure-four → seated hip CARs → thread the needle → bridge (if L4 clear)

Balance: single-leg stand → split-stance shifts → tandem stance

Close: free movement — non-negotiable · Rule: feel better after than before

Wednesday — Primary VO₂max

Warm-up → 16 min ON (hard, controlled) → cool-down · Rule: highest-priority session

Thursday — Pull + Zone 2

Upper-body pull: pull-ups, rows, handstand · farmer carry (core)

Leg raise, back extension, side plank · Zone 2 elliptical with suitcase carry · Rule: no HIIT

Friday — Recovery

Full rest or gentle movement only · Rule: do less than you want to

Saturday — Leg Strength

Swing + squat + dumbbell RDL (primary) · hamstring curl, split squats, abduction, adduction (accessories, 3 controlled sets)

Optional light Zone 2 · Rule: legs should feel trained, not irritated

Sunday — Deep Flexibility

Prep → front split (one cycle each leg) → middle split (one round)

Spine: Jefferson curl → bridge → pancake · close: savasana, legs supported · Rule: worked, never threatened

🔒 Load Caps

Non-negotiable ceilings

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Load caps are ceilings, not targets to chase past. Once a cap is reached, progression switches to expression, not weight. Deload weeks happen even if you feel you don’t need them.

Bench press — hard cap 100 kg

After cap: more reps at same load (up to 8) · longer pauses (1–2 s on chest) · slower eccentrics (3–4 s) · better bar-speed consistency

No weight above 100 kg · no grinding reps

Back squat — hard cap 90 kg

After cap: deeper but controlled depth · slower eccentrics (4–5 s) · more reps (up to 6) · cleaner knee tracking

No forced symmetry · no knee irritation tolerated

Dumbbell RDL — working load 20 kg/hand

Governed by back protection and left-side compensation, not a load ceiling — no cap to chase

Progression: slower eccentrics · paused hinges · more reps (up to 8) · better posture and breathing · load increase only if lumbar stays completely neutral AND left side shows no end-range compensation — and only in 2.5 kg increments

No max testing · no load increase if left side compensates · no grip-limited failure

Pull-ups — no load cap, volume cap applies

Weekly ceiling: 35–60 total clean reps, all sets ≥2 reps in reserve · progress via more reps, density, longer isometrics; later, light load only if joints feel perfect

Carries — cap: bodyweight total load

Progress via longer clean posture, better breathing, less grip fatigue

Accessories (rows, raises, machines)

If adding load reduces control or increases recovery cost → stop. Accessories never justify fatigue spillover.

🔁 Deload Protocol

Mandatory · scheduled, not reactive

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Purpose: protect tendons, nervous system, and long-term consistency.

When to deload

Every 8–10 weeks, regardless of how good you feel

Or immediately if: VO₂max power drops · pull-ups stall >3 weeks · knees or psoas feel flat · sleep quality declines

First deload: after 8 full weeks on this programme.

Deload week rules

Strength — reduce all loads 15–20% · same exercises, reps, order · no new progressions

VO₂max — keep Wednesday session · reduce ON time ~30% (e.g. 16 → ~11 min)

Zone 2 — keep as written, no pushing pace

Tuesday + Sunday — unchanged · preserves range during the strength downshift

🎯 Success Metrics

Quarterly · every 12–16 weeks

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Metrics reflect capability, not ego.

1 · Strength expression

Max strict pull-ups — one set, perfect form, full hang, no kipping. Direct bodyweight strength, joint-honest.

2 · Conditioning (longevity)

Power or pace in final VO₂max interval — same machine, protocol, resistance. VO₂max is the strongest single mortality predictor.

3 · Movement freedom (disability-aware)

Weekly joint-confidence score, 1–5 (1 = guarded, 3 = neutral, 5 = confident and fluid): knees · hips/psoas · spine · shoulders. Early warning beats pain.

4 · Flexibility / range

Enter deep ranges without guarding: front split, middle split, bridge. Quality > centimetres.

Post-Cap Expression Phase

Activates when a primary lift hits its cap

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Begins immediately when bench = 100 kg or back squat = 90 kg. The dumbbell RDL is governed by back protection and left-side tolerance, not a cap — it does not trigger this phase. From that point: no additional load on capped lifts, ever. Progression switches from load to expression.

At 40+, the strength gains that matter are cheaper to express, more repeatable, less injurious, more transferable. This phase trains neural efficiency · tendon tolerance · coordination under load · longevity-compatible strength.

Core rules

Same exercises · same weekly structure · same loads for capped lifts

No grinding · no testing · no chasing fatigue

If it feels hard in a new way — you are doing it wrong.

Bench press — expression mode

Load fixed (≤100 kg). Rotate, never stack: paused reps (1–2 s) · slower eccentrics (3–4 s) · more reps (up to 8) · fewer warm-up sets for same working load

Back squat — control mode

Load fixed (≤90 kg): slower eccentrics (4–5 s) · cleaner depth (never forced) · longer isometric pause above bottom · more symmetrical tracking

Dumbbell RDL — back-protection mode

Starts at 20 kg/hand. Increases only with perfect lumbar neutrality and zero left-side compensation: slower eccentrics · paused hinges · more reps (up to 8) · better breathing under load

Pull-ups — primary strength driver

Uncapped but quality-governed: more total clean reps · higher density · longer isometrics · later, light load only if joints feel perfect. Weekly ceiling 35–60. Becomes the main visible strength signal once barbell loads are capped.

Unchanged in this phase

VO₂max structure · Zone 2 · Tuesday mobility · Sunday deep flexibility — exactly the same. Deloads continue every 8–10 weeks. No end date.

The 40-Year-Old Rule

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Strength you can’t repeat is no longer strength.

Strength you can’t recover from is debt.

Strength you can express freely is power.