The Stead
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Week 4 · Day 1 · Block 1

Strength A · Push + Squat

≈ 40 MIN

Deload week. Two sets, easy effort. Move well; do not chase fatigue.

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles, KB halos
  2. KB goblet squat2 × 10
  3. KB strict press, single arm2 × 6 / side
  4. Pushup2 × 8–10
  5. Plank2 × 20s
  6. Cooldown: 3 min walking, slow breath

Path B · Build

  1. Warmup: 5 min easy movement, joint circles, KB halos
  2. KB goblet squat2 × 12
  3. KB push press, single arm2 × 6 / side
  4. Pushup, feet elevated2 × 10–12
  5. Plank2 × 30s
  6. Cooldown: 3 min walking, slow breath