Week 3: Putting It Together Week 3: Putting It Together

Week three works one side at a time: lower body and single-leg work, shoulders and arms, a full-body stretch and flow, then glutes and obliques.

Training one side at a time tells you something a two-legged exercise hides: which side is stronger, and which one is doing less than it should. Expect the difference to be obvious, and expect it to be normal.

What Is New

• Single-leg work: One leg at a time, on the bar and in the straps.
• Shoulders and arms: A dedicated upper body session.
• Stretch and flow: A full-body session built on longer, flowing sequences.
• Glutes and obliques: Rotation and the side body together.

How It Should Feel

Harder on one side than the other, and that is useful information rather than a problem. Work to the quality of the weaker side rather than the capacity of the stronger one.

Sessions run about 20–30 minutes this week.