Sample program · 4 weeks
Strength foundations
A preview of the lesson workspace. Sample guidance does not replace a coach-assigned plan.
Movement & preparation
Prepare your space and review each movement before your session.
Start here
- Choose equipment and a load appropriate to your current ability.
- Review your assigned instructions and approved alternatives.
- Keep your first sets controlled and leave room for recovery.
Lesson resources
Private file links expire after five minutes. Refresh the links to continue a download.