The Stead
← The Membership

Week 7 · Day 3 · Block 2

Strength B · Pull + Hinge

≈ 45 MIN

Peak week of the block. Full range; controlled tempo. Target RPE 8.

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 × 15
  5. Seated cable row4 × 12
  6. Hanging leg raise4 × 10–12
  7. Cooldown: 3 min easy walking

Path B · Build

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