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Week 1 · Day 3 · Block 1

Strength B · Pull + Hinge

≈ 45 MIN

The assisted pull-up trains the real pattern. Full range; controlled tempo. Target RPE 6.

Path A · On-ramp

  1. Warmup: 5 min easy cardio, scapular pulls
  2. Assisted pull-up, or lat pulldown3 × 8–10
  3. Dumbbell Romanian deadlift3 × 10–12
  4. Dumbbell hip thrust3 × 12
  5. Cable Pallof press3 × 10 / side
  6. Cooldown: 3 min easy walking

Path B · Build

  1. Warmup: 5 min easy cardio, scapular pulls
  2. Strict pull-up, or assisted at minimum help3 × 5–6
  3. Dumbbell Romanian deadlift3 × 10
  4. Dumbbell hip thrust3 × 12
  5. Cable Pallof press3 × 10 / side
  6. Cooldown: 3 min easy walking