The Stead
← The Foundation

Week 4 · Day 1 · Block 1

Strength A · Push + Squat

≈ 35 MIN

Deload week. Two sets, easy effort. Move well; do not chase fatigue.

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles
  2. Wall or counter incline pushup2 × 8–10
  3. Box squat to chair2 × 10–12
  4. Plank2 × 15s
  5. Dead bug2 × 5 / side
  6. Cooldown: 3 min walking, slow breath

Path B · Build

  1. Warmup: 5 min easy movement, joint circles
  2. Standard pushup2 × 8–12
  3. Bodyweight squat2 × 12–15
  4. Plank2 × 30s
  5. Dead bug2 × 8 / side
  6. Cooldown: 3 min walking, slow breath