The Stead
← The Foundation

Week 8 · Day 3 · Block 2

Strength B · Pull + Hinge

≈ 35 MIN

Deload. Lower volume; full range of motion the priority.

Path A · On-ramp

  1. Warmup: 5 min easy movement
  2. Doorway towel row, steeper lean2 × 8–10
  3. Single-leg glute bridge2 × 8 / side
  4. Side plank2 × 15s / side
  5. Bird dog2 × 6 / side
  6. Cooldown: 3 min walking

Path B · Build

  1. Warmup: 5 min easy movement
  2. Inverted row with 2s pause at top3 × 8–10
  3. Hip thrust (shoulders on chair)3 × 10
  4. Side plank3 × 25s / side
  5. Bird dog3 × 8 / side
  6. Cooldown: 3 min walking