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Week 4 · Day 3 · Block 1

Strength B · Pull + Hinge

≈ 40 MIN

Deload week. Lower volume; full range of motion the priority.

Path A · On-ramp

  1. Warmup: 5 min easy cardio, scapular pulls
  2. Assisted pull-up, or lat pulldown2 × 8
  3. Dumbbell Romanian deadlift2 × 10
  4. Dumbbell hip thrust2 × 12
  5. Cable Pallof press2 × 10 / side
  6. Cooldown: 3 min easy walking

Path B · Build

  1. Warmup: 5 min easy cardio, scapular pulls
  2. Strict pull-up2 × 4
  3. Dumbbell Romanian deadlift2 × 10
  4. Dumbbell hip thrust2 × 12
  5. Cable Pallof press2 × 10 / side
  6. Cooldown: 3 min easy walking