# Gentle Return

After 7 days off, this gentle re-acclimation workout uses 50% reduced volume with extended warmup and mobility work. Focus on basic, familiar movements at low intensity to prevent excessive soreness while rebuilding consistency. All muscle groups are recovered and ready for light training.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 30s Hang (Arch)
- 1 × 30s Butterfly Stretch

## Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Simple Hinge Progression _(progression — pick your level)_

## Cool Down

- 1 × 8 Dead Bug
- 1 × 45s Butterfly Stretch