The Stead
← The Foundation

Week 12 · Day 3 · Block 3

Strength B · Pull + Hinge

≈ 35 MIN

Final deload. Easy volume to feel the patterns one more time.

Path A · On-ramp

  1. Warmup: 5 min easy movement
  2. Inverted row under sturdy table2 × 6–10
  3. Hip thrust (shoulders on chair)2 × 10
  4. Side plank2 × 20s / side
  5. Bird dog2 × 6 / side
  6. Cooldown: 3 min walking

Path B · Build

  1. Warmup: 5 min easy movement
  2. Inverted row, feet elevated on chair3 × 6–10
  3. Single-leg Romanian deadlift (bodyweight)3 × 8 / side
  4. Side plank3 × 30s / side
  5. Bird dog3 × 10 / side
  6. Cooldown: 3 min walking