Week 3 Control | Monday
Lower Body Strength
Performance Engine — completing this session updates your Triple A Performance Score.
Foundation Phase Weeks 1-3
Focus on movement quality. Build control before chasing load. Leave 2-3 reps in reserve on all sets.
Would you like to progress your training this phase?
Upper body: +1-2.5kg Lower body: +5-10kg. Reps reduce by 2-4 when load increases (minimum 6 reps).
- 90/90 Hip Rotation 2×10 each side
- Glute Bridge 2×15
- Bodyweight Squat Variations 2×12
Your lower body is the foundation of everything. Today you're building the base. Focus on controlled movement, not weight on the bar. Form first, load second. Always.
Eat your protein first at your next meal. Don't let it become an afterthought. 30g minimum at lunch and dinner. Chicken, fish, eggs, Greek yoghurt, or a shake.
In the squat, feel both feet pressing evenly into the floor. If one heel rises, your ankle or hip is tight. Note it and address it during cool-down today.