The Stead
← The Foundation

Week 12 · Day 1 · Block 3

Strength A · Push + Squat

≈ 35 MIN

Final deload + assessment. Two sets, RPE 5. See assessment page after week 12.

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles
  2. Knee pushup or low-incline pushup2 × 8–10
  3. Full bodyweight squat2 × 12–15
  4. Plank2 × 25s
  5. Dead bug2 × 6 / side
  6. Cooldown: 3 min walking, slow breath

Path B · Build

  1. Warmup: 5 min easy movement, joint circles
  2. Decline pushup or pike pushup3 × 8–10
  3. Bulgarian split squat (chair rear-foot)3 × 8 / side
  4. Plank3 × 45s
  5. Dead bug3 × 10 / side
  6. Cooldown: 3 min walking, slow breath