Monday – Back, Core & Posterior Chain Power Focus: Build strength in back, glutes, and core with minimal spinal loading. • Cable Hammer Row – 3×8×152 • Kettlebell Swings – 3×15×45 • Wide-Grip Lat Pulldown – 3×6×112 • Kettlebell Windmill – 3×8×45 • Romanian Deadlift (Moderate) – 3×8×115 • Straight-Arm Pulldown – 3×8×96 • Treadmill + Kettlebell Carry Circuit – 20 min (low-impact, focus on posture & core stability)