@hungonshclinga: First day being able to incorporate hack squat again. Chill 4.5 plates we’ll be back to 6 in no time but for those of you who asked me how I’ve implemented injury recovery into my lower day programming so that my knee healed and I could still get some leg work: the exercises I had pain on like any squat pattern and leg extension, I started only doing leg press with zero weight doing 3 sets of 10 just getting blood flow and 30lbs on leg extension just getting blood flow into my knee by performing the movement and then over 5 weeks, slowly added weight back up until I could perform a real set without pain. I also kept a fair amount of quad size and strength because every leg day I did 2-3 sets of a single leg leg extension isometric (holy sbl) just to hopefully stimulate some growth as an alternative where I wasn’t required to extend the knee. The future of injury recovery isn’t quitting all together, it’s continuing your routine or a similar one while including mobility/stretching, and dropping the weight to almost 0 to work your way up again. Do not rush it. #gym #fyp #aesthetic #gymmotivation #davidlaid

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Tuesday 07 July 2026 23:04:12 GMT