Stealth Strength
3D form guide for your A/B/C plan · 43 exercises
A · Heavy day
Warm-up
Knee Hug to World's Greatest Stretch6 per sideOpens your hips, hamstrings and upper back in one move, in the same positions as the deadlift.
Quadruped T-Spine Rotation10 per sideLoosens upper-back rotation so your shoulders sit right on bench and rows.
Hip Windshield Wipers10 totalTurns the hips in and out, prepping them for deadlifts and lunges and opening them up for the day.
Power
Kettlebell Swing3 x 5, fast, rest 60–90 sExplosive hip snap. The same drive behind punching, jumping and sprinting.
Strength
Hex Bar Deadlift3 x 5Whole-body strength (legs, back, grip). Your biggest strength builder.
Bench Press3 x 5Main push strength (chest, shoulders, triceps). The lift with the most room to grow.
Barbell Row2 x 6Upper-back strength. Balances the bench so your shoulders stay healthy.
Accessories
Push-Ups2 sets, stop 2 reps before failureExtra push volume with no barbell strain. Also a trackable benchmark: 30 solid, 50 strong, 70+ very strong.
Reverse Lunge2 x 8 per legSingle-leg strength and balance. Easier on knees than forward lunges.
Band Lat Pulls1 x 10Light lat work and shoulder blade control.
Face Pulls2 x 15Works the rear shoulders and upper back. Counteracts benching and desk posture.
Core and carry
1-Arm Kettlebell Carry2 x 60 sGrip plus the side core that stops you leaning. Pure stealth strength.
Cardio
Incline Walk30 min at 5–10% inclineHeart health and recovery without pounding your joints. Walk at a pace where you can still talk.