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Explore ankle movement, hip extension, and rotation before returning to supported standing movements without forcing a target range.

Use an upright chair-and-wall circuit with quiet marching, controlled strength stations, and adjustable work and rest periods.

Plan a temporary wind-down space with comfortable floor access, simple supports, and storage that leaves a small home usable.

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

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