The Rebuild

Complete 2 controlled rounds.

1. Brisk Walk or March

   45 sec

   Start easy and gradually increase your pace.

2. Bodyweight Squat to Bench

   8 reps

   Sit the hips down and back. Lightly touch the bench. Drive through the entire foot to stand. Purpose: prepare the hips, knees, and ankles for loaded squatting.

3. Bodyweight Hip Hinge

   10 reps

   Keep a slight bend in the knees. Push the hips backward. Keep the spine neutral. Squeeze the glutes to stand.

4. Alternating Reverse Lunge

   6 each leg

   Use a wall, rack, or bench for balance if needed.

5. Elevated Push-Up

   8 reps

   Use a bench, countertop, or other sturdy elevated surface.

6. Bird Dog

   6 each side

   Move slowly. Resist rotating through the hips.

7. Ankle Rocks

   8 each side

   Keep the heel planted while gently driving the knee forward over the toes.

Prep should make you feel better than when you started. Don't turn the warm-up into the workout.

Train the major movement patterns without rushing between exercises. Choose weights that feel around RPE 6–7 out of 10 — you should finish most sets feeling like you could have performed another 2–4 clean reps.

1. A1. Goblet Squat

   3 × 8–10

   Hold one dumbbell vertically against the chest. Tempo: lower under control for about 2–3 seconds, then stand normally. Keep the whole foot connected to the floor, let the knees track naturally over the toes, and keep the chest tall without excessively arching the lower back. Use a bench behind you if depth or confidence is an issue. Rest 30 seconds, then perform A2.

2. A2. Dumbbell Bench Press

   3 × 8–10

   No bench? Use a dumbbell floor press. Keep the feet planted, lower the dumbbells under control, and keep the wrists stacked over the elbows. Stop the set if technique begins deteriorating. Rest 60–75 seconds, then return to A1.

Complete 3 total rounds of A1 and A2.

1. B1. Dumbbell Romanian Deadlift

   3 × 8–10

   Keep the dumbbells close to the legs. Push the hips backward rather than squatting downward. Maintain a strong, neutral torso. Stop when you feel a good hamstring stretch without losing position, then drive the hips forward to stand. Rest 30 seconds, then perform B2.

2. B2. Supported One-Arm Dumbbell Row

   3 × 10 each side

   Brace one hand against a bench or sturdy surface. Keep the torso stable and pull the dumbbell toward the hip. Don't twist the torso to manufacture another rep. Lower the weight under control. Rest 60 seconds, then return to B1.

Complete 3 total rounds of B1 and B2.

This section trains one side at a time. That matters because everyday movement rarely happens with everything perfectly balanced. Complete 2 rounds.

1. C1. Supported Split Squat

   6–8 each leg

   Hold onto a stable surface if needed and use bodyweight initially. Keep most of your weight through the front leg, lower under control, work within a comfortable range of motion, and stand by driving through the front foot.

2. C2. Dead Bug

   6 each side

   Keep the ribs down and maintain control of the lower back. Move opposite arm and leg slowly. Stop the range of motion before your back begins excessively arching.

Rest 45–60 seconds between rounds.

1. Farmer Carry

   3 × 30–40 sec

   Hold a dumbbell in each hand and walk at a deliberate pace. Stand tall, keep the ribs stacked over the pelvis, don't shrug the weights, take controlled steps, and grip the dumbbells firmly. Rest 30–45 seconds between carries.

No room to walk? Hold the weights in place for 30 seconds, or perform a controlled march while holding them.

This is not an all-out finisher. The goal is to elevate the heart rate while maintaining good movement. Set a timer for 6 minutes and complete continuous quality rounds.

1. Bodyweight Squats

   8 reps

2. Elevated Push-Ups

   6 reps

3. Alternating Step-Ups

   10 reps

   5 each leg.

4. Brisk Walk or March

   30 sec

Target intensity is about RPE 6–7/10 — breathing harder, but not completely smoked. Rest whenever necessary. Quality beats rounds completed. Record how many rounds you finish so the next time you run The Rebuild you have something measurable to compare against.

Don't finish the last rep and immediately head for the door. Bring the system back down.

1. Easy Walk

   1–2 min

2. Hip-Flexor Stretch

   30 sec each side

3. Calf Stretch

   30 sec each side

4. Hamstring Stretch

   30 sec each side

5. Chest/Shoulder Stretch

   30 sec each side

Finish with 3 slow breaths: inhale through the nose, long controlled exhale.

If you're significantly deconditioned, haven't exercised in years, or the full workout is simply too much right now, don't force it. Do this instead.

That's enough. Your first victory is completing the session and being willing to come back.

Don't make everything harder at once. When you complete the workout with good technique and finish feeling like you had more available, choose one progression for your next session.

The rule: earn progression with good movement. More weight with worse technique isn't progress.