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Confirmed Phase 1 (booted) through at least the Sep 22 progress MRI. Standing squats/hinges and Peloton are on hold; Phase-1-approved substitutes are shown below.Phase 2 (Rebuilding) — boot off, mid-foot cycling cleared, standing lower-body work back in. Switch back to Phase 1 any time.
Weekly training plan · 3 sessions + off-day stretch
Your Complete Weekly Plan
20-minute sessions, off-day stretch routines, and a form video for every movement — tap any exercise to watch it right here. Move gently; stretch to mild tension (3–4/10), never to pain.
Your goals
Lose weight
Lower LDL cholesterol
Maintain muscle
Protect your foot & tennis elbow
Monday
Strength A
20 min · lower body + push + pull + arms + glutes
Warm up first, then run the circuit for 3 rounds. Move slow: lift in ~1 second, lower in 2–3 seconds.
Warm-up
2 min3 min
Clamshells PH110 each sideTSAOG Orthopaedics & Spine
Easy Peloton spin2 min
Chair squats — to a chair or bench10 repsCumberland Chiro
Hip hinges10 repsBret Contreras
Shoulder circles + mobility10 each wayCumberland Chiro
Peloton spin and chair squats are held while booted — this warm-up is shorter until Phase 2. If you have quick pool access, a couple minutes of easy kicking-free movement is a fine substitute.
Circuit
3 rounds
Side-lying hip abduction PH1zero forefoot load — replaces box squat while booted12 each sideBaptist Health
Box squat — to a bench, foot-friendly depth10 repsSquat University
~24 min · pool cardio + upper/hip strength + core circuit~24 min · Peloton intervals + upper/hip strength + core circuit
Now carries upper push/pull and hip/glute work alongside cardio and core, so all three weekly sessions share the same full combination. Runs a little past 20 min as written — trim a round if it's too long.
Pool cardio PH1
12 min
Peloton is held while booted — Health Protocol names pool with a pull buoy (no kick) as the clean Phase 1 cardio option. Swim or kick-free pull-buoy laps, easy/moderate effort, for 12 min. No pool access right now? Skip this block and go straight to the strength add-on and core circuit below — don't sub Peloton in without podiatrist clearance.
Alternate 1 min easy / 1 min moderately hard. "Moderately hard" = can speak in short phrases, not full sentences.
Strength add-on NEW
1 round
Neutral-grip overhead press10 repsJeff Nippard
One-arm dumbbell row brace on a chair, bench, or countertop10 each sideMen's Health
Glute bridge15 repsBret Contreras
Core circuit
2 rounds
Dead bug10 each sideCumberland Chiro
Bird dog10 each sideCumberland Chiro
Front plank20–30 secSquat University
Side plank20 sec each sideCumberland Chiro
Front plank puts weight through the toes of both feet — not confirmed boot-compatible. Prop the booted foot on its knee instead, or hold from the knees, until this is cleared.
Includes a pull (matching Monday's row) and a triceps movement, so push work is always paired with a pull. Six exercises is a full circuit — try 2 rounds instead of 3 if 20 minutes runs short.
Warm-up
2 min3 min
Straight-leg raises PH110 each sideBaptist Health
Easy Peloton spin2 min
Hip hinges10 repsBret Contreras
Chair squats10 repsCumberland Chiro
Shoulder circles + mobility10 each wayCumberland Chiro
Peloton spin and chair squats are held while booted — same as Monday.
Circuit
2–3 rounds
Seated knee extension with ankle weight PH1zero forefoot load — replaces RDL while booted12 each sideAsk Doctor Jo
Glute bridge — dumbbell across hips15 repsBret Contreras
Dead bug10 each sideCumberland Chiro
This is 6 exercises — heavier than the original 4. Start with 2 rounds and add a 3rd once it feels easy, same as the progression guide below.
Tue · Thu · Weekend
Off-Day Stretch Routine
10–15 min
Do the off-day routine on Tuesday, Thursday, and/or the weekend. The optional Saturday/Sunday Peloton ride is held while booted too — same restriction as Wednesday's cardio. Every stretch: 3–4/10 intensity max, no sharp pain, no bouncing, breathe slowly.
Do the off-day routine on Tuesday, Thursday, and/or the weekend. Saturday or Sunday can also be an optional easy Peloton ride (20–30 min). Every stretch: 3–4/10 intensity max, no sharp pain, no bouncing, breathe slowly.
Lower body — foot-friendly
Calf stretch — wall or doorwayCumberland Chiro
Hamstring stretch — seated or hingeCumberland Chiro
Hip flexor stretch — kneelingCumberland Chiro
Figure-4 glute stretchCumberland Chiro
Ankle circlesCumberland Chiro
Calf stretch and ankle circles are held — Health Protocol assigns calf/intrinsic foot work to Phase 2. Back in once you're out of the boot.
Upper body — tennis elbow care
Forearm flexor stretch — palm upCumberland Chiro
Forearm extensor stretch — palm downSquat University
Shoulder stretch — across the bodyCumberland Chiro
Stretch flow
do in order
Hamstrings→Hip flexors→Glutes→Forearms→Chest→Neck
Bike (opt.)→Calves→Hamstrings→Hip flexors→Glutes→Forearms→Chest→Neck
The Fine Print
🛡 Important rules
Foot pain during exercise should stay ≤ 2–3/10.
Elbow pain must not be worse the next morning.
Stop or modify — don't push through pain.
Move slow: lift in ~1 sec, lower in 2–3 sec.
Stay consistent — never more than 2–3 days off.
📈 Progression guide
When an exercise feels easy: add 2 reps (up to 15), or
Increase weight by 5 lb, or
Add a round.
Change only one variable at a time.
🥗 Nutrition targets
Calories: 2,050–2,100 kcal/day
Protein: 160 g/day
Saturated fat: under 14 g/day
Soluble fiber: 10–15 g/day
Total fiber: 35–40 g/day
Healthy fats: olive oil, nuts, seeds, fish
Hydrate well & sleep 7–8 hrs
⏱ Short on time?
Just do the strength circuits.
Everything else is a bonus.
Video sources: Jeff Nippard (lifting technique), Squat University (joint-friendly form & tennis elbow), Bret Contreras (glute bridges, hip hinges, RDLs), Men's Health (dumbbell row), Three Storm Fitness (triceps extension), Ask Doctor Jo and Baptist Health (Phase 1 substitute exercises), TSAOG Orthopaedics & Spine (clamshells), and the Cumberland Chiropractic exercise library (mobility & stretch demos). Tap any exercise to play the video here; every player also has an "Open on YouTube" link. Use the Training phase selector at the top to switch between Phase 1 (booted) and Phase 2 (rebuilding) views — your choice is remembered on this device.