The Stead
← The Foundation

Week 5 · Day 3 · Block 2

Strength B · Pull + Hinge

≈ 35 MIN

Pulling strength is the hardest gap to fill at Tier 0. Full range; controlled tempo. Target RPE 7.

Path A · On-ramp

  1. Warmup: 5 min easy movement
  2. Doorway towel row, steeper lean3 × 8–10
  3. Single-leg glute bridge3 × 8 / side
  4. Side plank3 × 25s / side
  5. Bird dog3 × 10 / side
  6. Cooldown: 3 min walking

Path B · Build

  1. Warmup: 5 min easy movement
  2. Inverted row with 2s pause at top4 × 8–10
  3. Hip thrust (shoulders on chair)4 × 10
  4. Side plank4 × 40s / side
  5. Bird dog4 × 12 / side
  6. Cooldown: 3 min walking