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Session intent: Build hinge strength + upper-body strength while keeping the session recoverable.

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

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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)

• Breathing reset (1–2 min)
• Glute Bridge (2 x 8)
• Hip Hinge Drill (Dowel) or Wall Tap Hinge (6 reps)
• Scapular Push-Up or Band Pull-Apart (8–12)

Primary Strength Block

1. Dumbbell Romanian Deadlift (RDL) (or barbell RDL) — 3 sets x 6–10 reps
2. Landmine Press (Half-Kneeling) — 3 sets x 6–10/side

Secondary Strength Block

1. Low Box Step-Up — 2–3 sets x 6–10/side
2. Pull (Lat Pulldown (Cable) or Seated Cable Row) — 2–3 sets x 8–12

Resilience Block

• March pattern (KB/DB front rack march or suitcase march) — 3–4 x 20–40 steps

Optional conditioning (recoverable)

• Bike intervals: 6–8 rounds x 20s steady + 40s easy

Recovery notes