The Stead
← The Foundation

Week 5 · Day 1 · Block 2

Strength A · Push + Squat

≈ 35 MIN

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

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles
  2. Counter or step incline pushup3 × 8–12
  3. Box squat, low chair3 × 10–15
  4. Plank3 × 30s
  5. Dead bug3 × 10 / side
  6. Cooldown: 3 min walking, slow breath

Path B · Build

  1. Warmup: 5 min easy movement, joint circles
  2. Standard pushup with 3s descent4 × 10–12
  3. Tempo BW squat (3s down, 1s pause)4 × 10–12
  4. Plank4 × 1 min
  5. Dead bug4 × 12 / side
  6. Cooldown: 3 min walking, slow breath