Lateral + balance demand

Add lateral chain and single-leg balance on top of the week-3 block. This earns clearance into Phase 3.

• Dead bug

  3 × 10 slow
• Bird dog

  3 × 8 / side
• Side plank (from knees)

  3 × 20s / side
• Single-leg balance

  3 × 30s / side
• 90/90 hip switches

  2 × 6 / side
• Glute bridge

  3 × 12

• Avg pain ≤ 3/10
• Strain target hit ≥ 80% of days this week
• Full core block completed 2 consecutive sessions

Side plank shake and single-leg balance - both reveal lateral chain weakness before it becomes pain.