Strength Foundations

What you walk away with

• Confidence with the core lower and upper body patterns
• A simple two-day week you can repeat for months
• A way to progress that respects recovery

1. 1
   The case for a base5 min

   Why a small, repeatable base beats a heroic month you cannot sustain.

2. 2
   Hinge and squat11 min

   The two patterns that underpin most lower body strength, broken down slowly.

3. 3
   Push and pull10 min

   Balanced upper body work that keeps shoulders happy.

4. 4
   Your two-day week7 min

   Put the patterns together into a session you can actually keep.

5. 5
   Progress without strain8 min

   How to add a little each week while leaving room to recover.