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Week 6 · Day 3 · Block 2

Strength B · Pull + Hinge

≈ 45 MIN

Full range; controlled tempo. Target RPE 7-8. Take the pull-up assistance down a notch.

Path A · On-ramp

  1. Warmup: 5 min easy cardio, scapular pulls
  2. Assisted pull-up, or lat pulldown4 × 8
  3. Dumbbell Romanian deadlift4 × 12
  4. Dumbbell hip thrust4 × 12–15
  5. Seated cable row4 × 10–12
  6. Hanging knee raise4 × 10–12
  7. Cooldown: 3 min easy walking

Path B · Build

  1. Warmup: 5 min easy cardio, scapular pulls
  2. Strict pull-up4 × 6–8
  3. Dumbbell Romanian deadlift4 × 10–12
  4. Dumbbell hip thrust4 × 15
  5. Seated cable row4 × 10
  6. Hanging leg raise4 × 10
  7. Cooldown: 3 min easy walking