Structure · Sideways

Structure held sideways, in two pairs. The windmill opens the hip and ribs laterally under a light bell, with single-leg calf raises between sets; then the Cossack squat takes that range under real load, held at the bottom, with a suitcase carry that refuses to let you bend toward the weight. Build depth across the sets rather than opening at your deepest.

Single bell · 4 moves · Loaded lateral range, calves

Why it works: Chapter 21, Why you fold on the last hill