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Week 4 · Day 3 · Block 1

Strength B · Pull + Hinge

≈ 40 MIN

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

Path A · On-ramp

  1. Warmup: 5 min easy movement, scapular hangs
  2. Pullup negative, 3-5s lower, or band-assisted pullup2 × 4
  3. KB swing, two-hand2 × 10
  4. KB Romanian deadlift, two-hand2 × 8
  5. Bird dog2 × 6 / side
  6. Cooldown: 3 min walking

Path B · Build

  1. Warmup: 5 min easy movement, scapular hangs
  2. Strict pullup2 × 4
  3. KB swing, two-hand2 × 12
  4. KB single-leg Romanian deadlift2 × 6 / side
  5. Side plank2 × 20s / side
  6. Cooldown: 3 min walking