The Stead
← The Foundation

Week 2 · Day 1 · Block 1

Strength A · Push + Squat

≈ 35 MIN

Leave 2-3 reps in reserve on every set. Target RPE 6-7. Stop the set if form breaks.

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles
  2. Wall or counter incline pushup3 × 8–10
  3. Box squat to chair3 × 10–12
  4. Plank3 × 25s
  5. Dead bug3 × 8 / side
  6. Cooldown: 3 min walking, slow breath

Path B · Build

  1. Warmup: 5 min easy movement, joint circles
  2. Standard pushup3 × 8–12
  3. Bodyweight squat3 × 12–15
  4. Plank3 × 50s
  5. Dead bug3 × 12 / side
  6. Cooldown: 3 min walking, slow breath