Back
Week 7 Performance | Monday
Lower Body Strength
Performance Engine — completing this session updates your Triple A Performance Score.
Workout
Week 7 Performance Progression Check
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
Motivation
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.
Nutrition Tip
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.
Body Awareness Tip
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.
Micro Survey