Squat + hinge

Same lifts, a little heavier. Add weight only if week 1 was clean.

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. Squat pattern

   4 × 8 · 2 RIR

   Last two reps should slow down, not collapse.

   Kettlebell: Goblet or double front-rack squat, same sets · Rest 150s

3. Hip hinge

   4 × 8 · 2 RIR

   If the low back takes over, drop the load and own the hamstrings.

   Kettlebell: Single or double KB RDL. Soft knees, bar-speed hips. · Rest 150s

4. Split squat / lunge

   3 × 8 / leg · 2 RIR

   Dumbbells or bells. Torso tall.

   Kettlebell: Reverse lunge, bells in farmer carry. Own the front heel. · Rest 90s

5. Standing calf raise

   3 × 12 · 2 RIR

   Full pause at the bottom. Single-leg if two-leg is easy.

   Kettlebell: Hold a bell. Same tempo. · Rest 60s

6. Hollow hold

   3 × 25 s · 2 RIR

   Press the belt buckle into the floor.

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