Phase 0 → Phase 1 (Strengthen)
62%
to clearance
Clearance unlocks Week 5: loaded posterior chain work (hip hinges, light deadlifts).
Today
Today's exercises- Pain check-in logged
- Core stabilization block
- ≥ 80% of strain target
This week
Week 1Sessions completed3 / 5
Weekly strain31 / 52
Walking days4 / 5
Clearance for Strengthen
1/5- 3 / 5Pain ≤ 2/10 for 5 days
- 42s60s plank without symptom
- Mid-thighForward bend to mid-shin
- 22 minWalk 30 min flare-free
- ClearedSit 60 min pain-free