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Week 4 Build | Thursday
Lower Body Strength 2
Performance Engine — completing this session updates your Triple A Performance Score.
Workout
- 90/90 Hip Rotation 2×10 each side
- Glute Bridge 2×15
- Bodyweight Squat Variations 2×12
Motivation
You've done this before and you're back for more. That's discipline. Today's session rewards consistency. Focus on the muscles, not just the movement.
Nutrition Tip
Drink 500ml of water before your next meal. Hydration directly affects strength output. If you're slightly dehydrated, you're leaving performance on the table.
Body Awareness Tip
Hip thrusts: feel the glutes squeezing, not the lower back. If your lower back is sore after, your glutes aren't firing properly. Squeeze harder at the top.
Micro Survey