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Week 2 · Day 3 · Block 1

Strength B · Pull + Hinge

≈ 45 MIN

Dial the pull-up assistance down as you get stronger. Full range; controlled tempo. Target RPE 6-7.

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 × 12
  4. Dumbbell hip thrust3 × 12–15
  5. Cable Pallof press3 × 12 / side
  6. Cooldown: 3 min easy walking

Path B · Build

  1. Warmup: 5 min easy cardio, scapular pulls
  2. Strict pull-up3 × 5–6
  3. Dumbbell Romanian deadlift3 × 10–12
  4. Dumbbell hip thrust3 × 12–15
  5. Cable Pallof press3 × 12 / side
  6. Cooldown: 3 min easy walking