Wed, Sep 2
Day 3 · Strength · usually Wednesday
Progressive unilateral squat and hinge strength, plus carries.
Warm up with 3–5 min of easy skipping rope, then a few light reps of the first pattern.
4 × 6–8 / side
Rest 2–3 min
Home. Use the downstairs gym when you want a heavier load.
Regression. Shorter range, rear foot on the floor, or a hand on the bench for balance.
Set 1 · each side
Set 2 · each side
Set 3 · each side
Set 4 · each side
Rest 2–3 min
3 × 6–8 / side
Rest 2 min
Home
Soft knee, hips square, dumbbell close to the leg.
Regression. One hand on a wall, or a shorter hinge. Stop when the low back takes over.
Set 1 · each side
Set 2 · each side
Set 3 · each side
Rest 2 min
3 × 8–10
Rest 90 s
Home
Ribs down. Drive through the heels. This is not a back bend.
Regression. Bodyweight bridge, pause at the top.
Set 1
Set 2
Set 3
Rest 90 s
3 × 20–40 m / side
Rest 60–90 s
Home
Walk tall and braced. No leaning to either side.
Regression. Shorter walk or a lighter dumbbell. Stand tall before you add distance.
Set 1 · each side
Set 2 · each side
Set 3 · each side
Rest 60–90 s
3 × 20–40s
Rest 45 s
Home
Perfect form only. Ribs down, glutes on. End the set when the position breaks.
Regression. Knees down, same brace.
Set 1
Set 2
Set 3
Rest 45 s
Optional conditioning: 5–10 min of easy skipping rope if you still feel fresh. Skip it when joints or fatigue are up.
