The Stead
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Week 1 · Day 3 · Block 1

Strength B · Pull + Hinge

≈ 35 MIN

Pulling strength is the hardest gap to fill at Tier 0. Full range; controlled tempo. Target RPE 6.

Path A · On-ramp

  1. Warmup: 5 min easy movement
  2. Doorway towel row, small lean3 × 6–8
  3. Glute bridge3 × 12
  4. Side plank3 × 15s / side
  5. Bird dog3 × 6 / side
  6. Cooldown: 3 min walking

Path B · Build

  1. Warmup: 5 min easy movement
  2. Inverted row (under table or broomstick on chairs)3 × 8
  3. Single-leg glute bridge3 × 8 / side
  4. Side plank3 × 30s / side
  5. Bird dog3 × 10 / side
  6. Cooldown: 3 min walking