Start Here · 4 weeks
Low-Impact Consistency: 4 Weeks
A lower-complexity plan that alternates stable strength, upper-back practice, and easy movement days.
Preview the full scheduleGoalMove regularly at a calm, repeatable effort
LevelAll levels
Frequency3 days / week
Sessions12
PROGRAM SETUP
Equipment and emphasis
Bodyweight · Chair · Resistance band
Low ImpactControlledLighter Days
PRIVATE CALENDAR
Schedule the full program
Choose a start date, then add the full program. Your workout results and history stay private to your account.
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Every planned session
- Week 1 · Day 1Low-Impact RestartDay 1 · 30–40 min · 6 exercisesPREVIEW
- Week 1 · Day 2Upper Back ResetDay 3 · 25–35 min · 6 exercisesPREVIEW
- Week 1 · Day 3Restore & MoveDay 5 · 25–35 min · 6 exercisesPREVIEW
- Week 2 · Day 1Low-Impact RestartDay 8 · 30–40 min · 6 exercisesPREVIEW
- Week 2 · Day 2Upper Back ResetDay 10 · 25–35 min · 6 exercisesPREVIEW
- Week 2 · Day 3Restore & MoveDay 12 · 25–35 min · 6 exercisesPREVIEW
- Week 3 · Day 1Low-Impact RestartDay 15 · 30–40 min · 6 exercisesPREVIEW
- Week 3 · Day 2Upper Back ResetDay 17 · 25–35 min · 6 exercisesPREVIEW
- Week 3 · Day 3Restore & MoveDay 19 · 25–35 min · 6 exercisesPREVIEW
- Week 4 · Day 1Low-Impact RestartDay 22 · 30–40 min · 6 exercisesPREVIEW
- Week 4 · Day 2Upper Back ResetDay 24 · 25–35 min · 6 exercisesPREVIEW
- Week 4 · Day 3Restore & MoveDay 26 · 25–35 min · 6 exercisesPREVIEW