Unilateral + hinge

After the recovery spin, not instead of sleep. Twenty minutes of quality beats forty of junk.

1. Raise the temperature

   1 × 5 min · 4 RIR

   Easy bike, jump rope, or two rounds of KB swings + world’s greatest stretch. Hips warm before anything heavy.

   Kettlebell: Two-hand swing, light bell, 2 × 10

2. Step-up

   3 × 8 / leg · 3 RIR

   Box just below knee. Drive through the whole foot. No push-off from the trailing leg.

   Kettlebell: KB goblet step-up · Rest 90s

3. Hip thrust

   3 × 10 · 3 RIR

   Pause one second at the top. Ribs down.

   Kettlebell: Two-bell hip thrust or single-leg glute bridge · Rest 90s

4. KB swing

   4 × 10 · 3 RIR

   Light-moderate bell. Crisp hips. Stop the set when the float disappears.

   Kettlebell: This is the main course. Hinge, snap, float. Not a squat. · Rest 75s

5. Hamstring slider / curl

   3 × 8 · 3 RIR

   Slow down. These protect the next day’s Z2, not wreck it.

   Kettlebell: Single-leg RDL, 8 / side · Rest 90s

6. Side plank

   3 × 30 s / side · 2 RIR

   Hips high. If you shake, shorten the time.

   Kettlebell: Pallof press or suitcase hold if you only have bells. · Rest 45s