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Practice trunk control with heel slides, optional side planks, and bird dogs while tracking technique rather than soreness.

Choose leg exercises around pickup limits, available resistance, stable support, and controllable range instead of improvising a rack.

Build a dumbbell pulling session around supported rows, optional rear-shoulder work, and curls without improvised hanging equipment.

Choose an incline push-up or floor press, then decide whether optional overhead and shoulder work fits a manageable first push session.

Place recovery beside demanding sessions, keep easy movement optional, and return after missed workouts without a catch-up debt.