01
Use five movement families
Select a squat or sit-to-stand, hip hinge or bridge, push, pull, and carry or trunk-stability exercise. Use a stable chair, resistance band, or household load only when it is secure and appropriate.
02
Begin with controlled rounds
After a gradual warm-up, perform one to three rounds at a conversational effort. Stop each set while your technique is still steady and rest long enough to repeat it well.
03
Progress one lever
Add a repetition, a round, a little resistance, a longer range of motion, or a more demanding variation—but not all at once. Pain is a reason to pause and reassess.