Rest up bro.

Wall angels look easy but they destroy your upper back if done right.

How are you progressing it week to week - adding reps, weight, or sets?

Avoid leg extensions for now. They place heavy tension directly across the kneecap.

Start with the basics you're comfortable with and expand slowly. Confidence is built rep by rep. Every session you survive makes the next one easier. In a month you'll walk in like you own the place.

Massively. A compressible heel lets your knee travel all over the place. Flat shoes or even just socks for a session and see if it feels more stable.

Biggest thing as a beginner isn't machines vs free weights, it's learning to do a few movements well and showing up consistently. A boring program done for six months beats a perfect program done for two weeks.

Also look at your shoes. I got a nagging knee thing that turned out to be squatting in soft running shoes - my foot was rolling in under load. Switched to a flat hard sole and it cleared up in a week.

Good mornings. Keep them strict and controlled. If your lower back and hamstrings get stronger there, your pull will definitely fly up.

I don’t bother intra unless it’s endurance. Lifting under 90 min doesn’t need it