The Stead
← The Foundation

Week 9 · Day 3 · Block 3

Strength B · Pull + Hinge

≈ 35 MIN

Pulling strength is the hardest gap to fill at Tier 0. Full range; controlled tempo. Target RPE 7-8.

Path A · On-ramp

  1. Warmup: 5 min easy movement
  2. Inverted row under sturdy table4 × 6–10
  3. Hip thrust (shoulders on chair)4 × 10
  4. Side plank4 × 35s / side
  5. Bird dog4 × 12 / side
  6. Cooldown: 3 min walking

Path B · Build

  1. Warmup: 5 min easy movement
  2. Inverted row, feet elevated on chair4 × 6–10
  3. Single-leg Romanian deadlift (bodyweight)4 × 8 / side
  4. Side plank4 × 50s / side
  5. Bird dog4 × 14 / side
  6. Cooldown: 3 min walking