The Stead
← The Foundation

Week 8 · Day 1 · Block 2

Strength A · Push + Squat

≈ 35 MIN

Deload week. Two-to-three sets, RPE 5. Same patterns, lower volume.

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles
  2. Counter or step incline pushup2 × 8–12
  3. Box squat, low chair2 × 10–15
  4. Plank2 × 20s
  5. Dead bug2 × 6 / side
  6. Cooldown: 3 min walking, slow breath

Path B · Build

  1. Warmup: 5 min easy movement, joint circles
  2. Standard pushup with 3s descent3 × 10–12
  3. Tempo BW squat (3s down, 1s pause)3 × 10–12
  4. Plank3 × 40s
  5. Dead bug3 × 8 / side
  6. Cooldown: 3 min walking, slow breath