Strength A — Upper + Hip Dominant + Ankle

Phase 1

Week 2·Tuesday

Week 2: add 2.5–5kg to last week's loads where form allows.

10 exercises

33 total sets

~83 min

estimated

Exercises

Bench Press

4 × 8 reps

upper

Add 2.5–5kg from last week

Dumbbell Row

4 × 10 reps

upper

Each side. Heavier dumbbells.

Plank

3 × 50s

core

Add 5s vs last week

Glute Bridges Warm-up

2 × 15 reps

lower

Activate glutes before loading

Hip Thrust — Barbell

4 × 10 reps

lower

Add 5kg from last week

Romanian Deadlift

4 × 8 reps

lower

Add 5kg from last week

Clamshell — Resistance Band

3 × 20 reps

lower

Each side. Use heavier band if easy.

Lateral Band Walk

3 × 15 reps

lower

Each direction. Keep tension on band.

Single-Leg Balance — Flat Ground

3 × 30s

ankle

Each leg. Try eyes closed if stable.

Banded Ankle Dorsiflexion

3 × 15 reps

ankle

Each side.

Past Logs