Original starter · 4 weeks
Bike and Band Recovery
Recover with low-impact cardio, light cables and band work that raise blood flow without any pounding on your joints.
4weeks
3days a week
12sessions
144working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 33 | 33 | +0% |
|---|
| Total reps | 393 | 408 | +4% |
|---|
| Reps per set | 11.9 | 12.4 | +4% |
|---|
| Average RPE | 4.1 | 4.1 | +0% |
|---|
Week 1
DAY 1 - BIKE AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Stationary Bike · minutes | 1 × 15 | RPE 4 | 01:00 |
|---|
| Seated Cable Row | 2 × 12 | RPE 5 | 01:15 |
|---|
| Cable Pull-Through | 2 × 12 | RPE 5 | 01:15 |
|---|
| Band Pull-Apart | 2 × 15 | RPE 4 | 00:45 |
|---|
| Pallof Press · per side | 2 × 8 | RPE 4 | 01:00 |
|---|
| Band Shoulder Pass-Through | 2 × 6 | RPE 3 | 00:30 |
|---|
DAY 2 - ELLIPTICAL AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Elliptical · minutes | 1 × 15 | RPE 4 | 01:00 |
|---|
| Machine Chest Press | 2 × 12 | RPE 5 | 01:15 |
|---|
| Lat Pulldown | 2 × 12 | RPE 5 | 01:15 |
|---|
| Glute Bridge · band above knees | 2 × 15 | RPE 4 | 00:45 |
|---|
| Side Plank · seconds per side | 2 × 20 | RPE 4 | 01:00 |
|---|
| Hip 90/90 Switch · per side | 2 × 6 | RPE 3 | 00:30 |
|---|
DAY 3 - ROWER AND LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Rowing Machine · minutes | 1 × 15 | RPE 4 | 01:00 |
|---|
| Leg Press | 2 × 12 | RPE 5 | 01:15 |
|---|
| Face Pull | 2 × 15 | RPE 4 | 00:45 |
|---|
| Straight-Arm Pulldown | 2 × 15 | RPE 4 | 00:45 |
|---|
| Dead Bug · per side | 2 × 8 | RPE 4 | 01:00 |
|---|
| Thoracic Open Book · per side | 2 × 6 | RPE 3 | 00:30 |
|---|
Week 2
DAY 1 - BIKE AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Stationary Bike · minutes | 1 × 20 | RPE 4 | 01:00 |
|---|
| Seated Cable Row | 2 × 15 | RPE 5 | 01:15 |
|---|
| Cable Pull-Through | 2 × 15 | RPE 5 | 01:15 |
|---|
| Band Pull-Apart | 2 × 20 | RPE 4 | 00:45 |
|---|
| Pallof Press · per side | 2 × 10 | RPE 4 | 01:00 |
|---|
| Band Shoulder Pass-Through | 2 × 8 | RPE 3 | 00:30 |
|---|
DAY 2 - ELLIPTICAL AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Elliptical · minutes | 1 × 20 | RPE 4 | 01:00 |
|---|
| Machine Chest Press | 2 × 15 | RPE 5 | 01:15 |
|---|
| Lat Pulldown | 2 × 15 | RPE 5 | 01:15 |
|---|
| Glute Bridge · band above knees | 2 × 20 | RPE 4 | 00:45 |
|---|
| Side Plank · seconds per side | 2 × 25 | RPE 4 | 01:00 |
|---|
| Hip 90/90 Switch · per side | 2 × 8 | RPE 3 | 00:30 |
|---|
DAY 3 - ROWER AND LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Rowing Machine · minutes | 1 × 20 | RPE 4 | 01:00 |
|---|
| Leg Press | 2 × 15 | RPE 5 | 01:15 |
|---|
| Face Pull | 2 × 20 | RPE 4 | 00:45 |
|---|
| Straight-Arm Pulldown | 2 × 20 | RPE 4 | 00:45 |
|---|
| Dead Bug · per side | 2 × 10 | RPE 4 | 01:00 |
|---|
| Thoracic Open Book · per side | 2 × 8 | RPE 3 | 00:30 |
|---|
Week 3
DAY 1 - BIKE AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Stationary Bike · minutes | 1 × 25 | RPE 4.5 | 01:00 |
|---|
| Seated Cable Row | 3 × 12 | RPE 5.5 | 01:15 |
|---|
| Cable Pull-Through | 3 × 12 | RPE 5.5 | 01:15 |
|---|
| Band Pull-Apart | 3 × 20 | RPE 5 | 00:45 |
|---|
| Pallof Press · per side | 3 × 10 | RPE 5 | 01:00 |
|---|
| Band Shoulder Pass-Through | 2 × 8 | RPE 3 | 00:30 |
|---|
DAY 2 - ELLIPTICAL AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Elliptical · minutes | 1 × 25 | RPE 4.5 | 01:00 |
|---|
| Machine Chest Press | 3 × 12 | RPE 5.5 | 01:15 |
|---|
| Lat Pulldown | 3 × 12 | RPE 5.5 | 01:15 |
|---|
| Glute Bridge · band above knees | 3 × 20 | RPE 5 | 00:45 |
|---|
| Side Plank · seconds per side | 3 × 25 | RPE 5 | 01:00 |
|---|
| Hip 90/90 Switch · per side | 2 × 8 | RPE 3 | 00:30 |
|---|
DAY 3 - ROWER AND LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Rowing Machine · minutes | 1 × 25 | RPE 4.5 | 01:00 |
|---|
| Leg Press | 3 × 12 | RPE 5.5 | 01:15 |
|---|
| Face Pull | 3 × 20 | RPE 5 | 00:45 |
|---|
| Straight-Arm Pulldown | 3 × 20 | RPE 5 | 00:45 |
|---|
| Dead Bug · per side | 3 × 10 | RPE 5 | 01:00 |
|---|
| Thoracic Open Book · per side | 2 × 8 | RPE 3 | 00:30 |
|---|
Week 4
DAY 1 - BIKE AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Stationary Bike · minutes | 1 × 20 | RPE 4 | 01:00 |
|---|
| Seated Cable Row | 2 × 12 | RPE 5 | 01:15 |
|---|
| Cable Pull-Through | 2 × 12 | RPE 5 | 01:15 |
|---|
| Band Pull-Apart | 2 × 15 | RPE 4 | 00:45 |
|---|
| Pallof Press · per side | 2 × 8 | RPE 4 | 01:00 |
|---|
| Band Shoulder Pass-Through | 2 × 6 | RPE 3 | 00:30 |
|---|
DAY 2 - ELLIPTICAL AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Elliptical · minutes | 1 × 20 | RPE 4 | 01:00 |
|---|
| Machine Chest Press | 2 × 12 | RPE 5 | 01:15 |
|---|
| Lat Pulldown | 2 × 12 | RPE 5 | 01:15 |
|---|
| Glute Bridge · band above knees | 2 × 15 | RPE 4 | 00:45 |
|---|
| Side Plank · seconds per side | 2 × 20 | RPE 4 | 01:00 |
|---|
| Hip 90/90 Switch · per side | 2 × 6 | RPE 3 | 00:30 |
|---|
DAY 3 - ROWER AND LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Rowing Machine · minutes | 1 × 20 | RPE 4 | 01:00 |
|---|
| Leg Press | 2 × 12 | RPE 5 | 01:15 |
|---|
| Face Pull | 2 × 15 | RPE 4 | 00:45 |
|---|
| Straight-Arm Pulldown | 2 × 15 | RPE 4 | 00:45 |
|---|
| Dead Bug · per side | 2 × 8 | RPE 4 | 01:00 |
|---|
| Thoracic Open Book · per side | 2 × 6 | RPE 3 | 00:30 |
|---|