{"product_id":"walk-it-off-build-it-up-a-collarbone-safe-walking-lower-body-program-one-15-lb-dumbbell-4-weeks","title":"Walk It Off, Build It Up: A Collarbone-Safe Walking + Lower-Body Program (One 15 lb Dumbbell, 4 Weeks)","description":"\u003cp\u003eA 4-week walking and lower-body strength program built for real life with a healing collarbone — using nothing but your body, one 15 lb dumbbell, a sturdy chair, and a set of stairs. That's the whole gym. It fits in a corner of your living room and it doesn't charge you a monthly fee to ignore you.\u003c\/p\u003e\u003cp\u003eThis is lower-body only, on purpose. No push-ups, no dips, no pull-ups, no overhead presses, no rows. Your upper body gets a well-earned vacation. Your legs do all the work, and they don't complain nearly as much. Every session is built from squats, lunges, Romanian deadlifts, step-ups, glute bridges, sit-to-stands, calf raises, walking, and stairs.\u003c\/p\u003e\u003cp\u003eBecause the weight stays at 15 lbs, progress comes from the variables you actually control: reps, sets, tempo, range, pauses, and one-sided work. Same dumbbell, new tricks — and once you see the levers, you'll start spotting progress everywhere. The program teaches you all six, then puts them into a week-by-week plan with a progression ladder that keeps working after the 4 weeks end.\u003c\/p\u003e\u003cp\u003eInside you get:\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e10 moves explained in plain language, with form cues and the common mistakes to avoid\u003c\/li\u003e\n\u003cli\u003eTwo alternating sessions (A and B), 3 days a week, with a full 4-week plan\u003c\/li\u003e\n\u003cli\u003eA walking plan that builds from 15–20 minutes to 30 minutes a day\u003c\/li\u003e\n\u003cli\u003eA progression ladder for every move, so you always know what comes next\u003c\/li\u003e\n\u003cli\u003ePrintable tracking logs for strength sessions and walking\u003c\/li\u003e\n\u003cli\u003ePrintable planners: a weekly walking planner, a walking distance and time tracker, and a monthly progress snapshot\u003c\/li\u003e\n\u003cli\u003eA warm-up and cool-down for every session\u003c\/li\u003e\n\u003cli\u003eClear safety guidance, including when to stop and check with a clinician\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eGeneral fitness education only — not medical advice, and not a treatment plan for any injury. Check with your doctor or physiotherapist before starting, especially with a healing injury.\u003c\/p\u003e\u003cp\u003eDigital download (PDF). No shipping, no inventory. Buyer downloads after purchase.\u003c\/p\u003e","brand":"Nick Price","offers":[{"title":"Default","offer_id":67760855220415,"sku":"WALK-01","price":19.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0789\/5439\/7887\/files\/01-collarbone-safe-walking-and-lower-body-program-cover.png?v=1793026965","url":"https:\/\/survivorsgym.com\/products\/walk-it-off-build-it-up-a-collarbone-safe-walking-lower-body-program-one-15-lb-dumbbell-4-weeks","provider":"bys-user-store-923110","version":"1.0","type":"link"}