C3. 15 min — Strength · Single Leg & Upper Back

This week we train at 12 reps per exercise, 2 sets. Rest briefly between sets — long enough to feel ready, short enough to keep moving. You can always pause the video if you need longer.

Same movements as the last two weeks — single-leg work rewards this patience more than any other pattern.

Progressive overload this week means more reps again — 12 instead of 10, same weight as before. If 12 feels too much to hold with good form, stay at 10 reps rather than dropping the weight. The goal is to complete this block at the weight you started, not to keep reducing it. And if two sets feels like a lot today, one set is enough — consistency matters more than volume.

This week you'll train:
Bulgarian Split Squat · High Row · Hip Thrust
Finisher: Squat Jumps

→ Not sure where to start with weights? See the weight guide below.

45 Min Strength × Pilates — unchanged, no update needed.