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Week 11 · Day 3 · Block 3

Strength B · Pull + Hinge

≈ 45 MIN

Peak week of the program. Full range; controlled tempo. Target RPE 8-9.

Path A · On-ramp

  1. Warmup: 5 min easy cardio, scapular pulls
  2. Pull-up, least assistance you can manage4 × 6
  3. Dumbbell Romanian deadlift4 × 10
  4. Dumbbell hip thrust4 × 15
  5. Seated cable row4 × 12
  6. Hanging leg raise4 × 15
  7. Cooldown: 3 min easy walking

Path B · Build

  1. Warmup: 5 min easy cardio, scapular pulls
  2. Weighted pull-up (vest or belt)4 × 6–8
  3. Dumbbell Romanian deadlift4 × 10–12
  4. Dumbbell hip thrust4 × 15–20
  5. Seated cable row4 × 12
  6. Hanging leg raise4 × 15
  7. Cooldown: 3 min easy walking