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Session intent: Build lower-body strength and pressing capacity without excessive fatigue. Crisp reps, smooth breathing.

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If life happens: keep the same movement patterns (Squat + Push) and swap to an easier/harder rung in the Exercise Library. When in doubt: move down 1–2 rungs and keep reps clean.

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Time: 35–55 minutes. If rushed: do Warm-Up + Primary Block only.

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Warm-Up / Reset (5-8 min)

• 90/90 Supine Breathing or nasal breathing reset (1-2 min)
• Dead Bug or bear hover (2 x 4-6/side)
• Hip flexor + glute squeeze (30-45s/side)
• Squat-to-stand (6 reps)

Primary Strength Block

1. Goblet Squat - 3 sets x 6-10 reps (controlled)
2. Incline Push-Up (Hands Elevated) - 3 sets x 6-12 reps (smooth tempo)

Secondary Strength Block

1. Split Squat (Static) - 2-3 sets x 6-10/side
2. Row (Seated Cable Row or 1-Arm Dumbbell Row (Bench Supported)) - 2-3 sets x 8-12

Resilience Block

• Suitcase Carry - 4 x 20-40m (switch sides)

Optional conditioning (recoverable)

Choose one:

• Incline walk 10-20 min