COMMON PACE / GENERAL FICTIONAL SAMPLE
Chair: choose a firm, stable chair, against a wall. Keep feet supported. Use hands as needed.
Wall push-up: use a stable wall, keep movements slow, bring feet closer for less load.
Walk: use level ground with enough space. Keep a conversational pace.
Rest 60-90 seconds between sets or longer as needed. No requirement to finish every set.
Do not progress this sample automatically. Discuss personal needs with your coach.
Stop for pain, dizziness or chest symptoms; seek appropriate help.
The CSV is a blank download for your own spreadsheet app. Flat does not save training responses.