Sturdy
Workout 2💪 Strength

Pull, carry & balance

22 min · Posture, grip, and steadiness on your feet.

Demo video coming soon

Pulling strength keeps your posture tall and saves you when you grab a railing. Carrying and balance are the most real-world strength there is. Leave at least a day between this and Workout 1.

The workout

  1. 1Resistance-band rows anchored in a door: 3 sets of 12.
  2. 2Standing band pull-aparts: 3 sets of 12.
  3. 3Suitcase carry: hold one weight at your side, walk 30 seconds, switch. 3 rounds.
  4. 4Single-leg balance, fingertips on the counter: 15 seconds each side, 3 rounds.
Make it easier

Use a lighter band, skip the carry, and keep two fingers on the counter for the balance holds.

Make it harder

Heavier band, slower tempo, longer carries, and try the balance holds with one fingertip or none.

Safety first

  • Anchor the band securely so it cannot snap back.
  • Keep your shoulders down and back, do not shrug into your ears.
  • Do balance work in grippy shoes or bare feet, never socks on a smooth floor.