The Stead
← The Foundation

Week 9 · Day 1 · Block 3

Strength A · Push + Squat

≈ 35 MIN

Leave 2-3 reps in reserve on every set. Target RPE 7-8. Stop the set if form breaks.

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles
  2. Knee pushup or low-incline pushup4 × 8–10
  3. Full bodyweight squat4 × 12–15
  4. Plank4 × 40s
  5. Dead bug4 × 12 / side
  6. Cooldown: 3 min walking, slow breath

Path B · Build

  1. Warmup: 5 min easy movement, joint circles
  2. Decline pushup or pike pushup4 × 8–10
  3. Bulgarian split squat (chair rear-foot)4 × 8 / side
  4. Plank4 × 1:15
  5. Dead bug4 × 14 / side
  6. Cooldown: 3 min walking, slow breath