Lunge
3 × 10–12 / side
Rest 60–90 s
Home
Regression. Shorter step, or bodyweight if the brace fades.
Set 1 · each side
Set 2 · each side
Set 3 · each side
Rest 60–90 s
Sat, Jan 3
Day 6 · Volume · usually Saturday
Legs B
Unilateral leg volume, hinge endurance, and extra bracing work.
Warm up with 3–5 min of easy skipping rope, then a few light reps of the first pattern.
Romanian deadlift
3 × 10–12
Rest 60–90 s
Home
Dumbbells stay close. Stop the hinge before the low back rounds.
Regression. Single-leg with a hand on the wall, or a shorter range.
Set 1
Set 2
Set 3
Rest 60–90 s
Squat
3 × 12–15
Rest 60 s
Home
Only the depth you can own with a braced trunk.
Regression. Bodyweight to a higher target, or a lighter goblet.
Set 1
Set 2
Set 3
Rest 60 s
Calf raise
3 × 12–20
Rest 45 s
Home
Set 1
Set 2
Set 3
Rest 45 s
Carry
3 × 20–40s / side
Rest 60 s
Home
Carry 20–40 seconds. Suitcase is each side; farmer is both hands. Log the load. Tall, braced, no lean.
Regression. Lighter dumbbells or a shorter carry.
Set 1 · each side
Set 2 · each side
Set 3 · each side
Rest 60 s
Core finisher
Choose 2. Keep them pain-free and braced. You have 2 included.
Side plank
2–3 × 20–40s / side
Rest 45 s
Home
Regression. Knee down. Stop before the hips sag.
Set 1 · each side
Set 2 · each side
Set 3 · optional · each side
Rest 45 s
Plank shoulder taps
2–3 × 8–12 taps / side
Rest 45 s
Home
Hips quiet.
Set 1 · each side
Set 2 · each side
Set 3 · optional · each side
Rest 45 s
Short plank
2–3 × 20–40s
Rest 45 s
Home
Ribs down, glutes on. End when the position breaks.
Optional conditioning: 5–10 min of easy skipping rope if you still feel fresh. Skip it when joints or fatigue are up.