Unilateral strength

If Tuesday’s 3×10 left the legs cooked, drop a set from everything here.

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

   4 × 6 / leg · 2 RIR

   Hold dumbbells. No bounce off the floor.

   Kettlebell: Double KB step-up · Rest 90s

3. Hip thrust

   4 × 6 · 2 RIR

   Heavy. Full lockout.

   Kettlebell: Double KB hip thrust · Rest 90s

4. KB swing

   4 × 8 · 2 RIR

   Power, not cardio. Rest as written.

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

5. Nordic eccentric

   3 × 5 · 2 RIR

   Own the lower. That’s posterior chain insurance.

   Kettlebell: Slider curl, 6 · Rest 90s

6. Pallof press

   3 × 8 / side · 2 RIR

   Slow out, slow in.

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