Exercise 01
Dumbbell Romanian Deadlift
3 sets10-12Rest 75 sec
Cue: Soft knees, long hamstrings, dumbbells stay close.
Open in JEFIT ↗Day 06 of 14
Day 06 • Strength
Strength Base B
Hinge + Lunge + Posture
Build backside strength and posture muscles without frying recovery.
Upcoming40-45 min
Completion tracker
0 / 5 completed
Check off each exercise as you finish it. Once all 5 are done, this day flips to completed automatically.
Warm-up
- 5 min bike
- 8 hip hinges
- 8 band rows
- 5 reverse lunges/side
Coach note
This is a posture day as much as a strength day.
Finisher
1 easy set of dead hangs or lat stretch.
How to win today
- Show-up win: Finish the session in 40-45 min or less.
- Focus: Move with control and leave 1-2 gears in reserve.
- Exit cue: Finish feeling better than when you started.
Volume
5 exercises
Use this page as your checklist, then roll straight into the next day when this one feels automatic.
Today’s workout
Day 06 exercise flow
Exercise 02
Dumbbell Walking Lunge
2 sets10/legRest 60 sec
Cue: Small step, upright torso, push through front foot.
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Exercise 03
Machine Lat Pulldown
3 sets10-12Rest 75 sec
Cue: Pull elbows into back pockets.
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Exercise 04
Cable Rope Face Pull
3 sets12-15Rest 45 sec
Cue: Pause with shoulder blades squeezed together.
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Exercise 05
Barbell Glute Bridge
2 sets10-12Rest 60 sec
Cue: Tuck slightly and finish with glutes, not lumbar spine.
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