The Stead
← The Foundation

Week 4 · Day 3 · Block 1

Strength B · Pull + Hinge

≈ 35 MIN

Deload week. Move well; do not chase fatigue.

Path A · On-ramp

  1. Warmup: 5 min easy movement
  2. Doorway towel row, small lean2 × 6–8
  3. Glute bridge2 × 12
  4. Side plank2 × 12s / side
  5. Bird dog2 × 5 / side
  6. Cooldown: 3 min walking

Path B · Build

  1. Warmup: 5 min easy movement
  2. Inverted row (under table or broomstick on chairs)2 × 8
  3. Single-leg glute bridge2 × 8 / side
  4. Side plank2 × 20s / side
  5. Bird dog2 × 8 / side
  6. Cooldown: 3 min walking