Phase 1: Foundation•Week 3 • Monday

Day 15: Phase 1 final week begins

Full Body Strength A

45 minutes

Today's workout

Squat-focused full body session. Foundation for lower body strength.

Warm up (5-7 min)

Easy walk or bike (5 min)

Walk, bike, or row at a light conversational pace for 5 minutes. The goal is to raise core temperature and move blood to the muscles you're about to train. You should break a light sweat but still be able to talk easily.

→Start slow and build gradually
→Breathe through your nose if possible
→If you're sweating hard, you're going too fast

World's Greatest Stretch (5 per side)

From standing, step into a deep lunge with your right foot forward. Place your left hand on the floor inside your right foot. Rotate your right arm up toward the ceiling, following with your eyes. Return the arm down, step back, and switch sides. This single movement opens hips, hamstrings, thoracic spine, and shoulders.

→Keep your back knee off the floor, leg straight
→Rotate from your mid-back, not your lower back
→Full exhale at the top of the reach

Glute Bridge (10-15 reps)

Lie on your back, knees bent, feet flat on the floor hip-width apart. Press through your heels, squeeze your glutes, and lift your hips until your body forms a straight line from shoulders to knees. Lower with control.

→Ribs stay down - no lower back arch at the top
→Squeeze glutes like you're trying to crack a walnut
→Slow on the way down

Bodyweight Squats (10 reps)

Stand with feet shoulder-width apart, toes slightly turned out. Push your hips back and bend your knees to lower down. Descend until your thighs are at least parallel to the floor. Drive through your heels to stand.

→Knees track over your second toe
→Heels stay planted
→Chest stays proud, not collapsed

Scapular Push-Ups (10 reps)

Set up in a plank position (on knees or toes). Keep your arms straight the entire time. Pinch your shoulder blades together, letting your chest sink slightly. Then push the floor away, spreading your shoulder blades apart. This is a small, deliberate movement.

→Arms stay locked straight throughout
→Small range of motion - 2 to 3 inches
→Move slowly - this is activation, not cardio

Showing gym version. Switch to home above if needed.

1. Goblet Squat

3 x 8-10

Rest: 90 sec • Equipment: dumbbells

Form cues:

→Hold dumbbell at chest, elbows tucked
→Sit back and down, knees tracking toes
→Drive through full foot to stand

Common mistakes to avoid

✗Knees caving inward - drive them out over your second toe
✗Heels lifting off the floor - widen stance or use flat shoes
✗Forward lean - keep your chest tall and elbows tucked down

Easier

Bodyweight squat with chair behind you for depth check

Harder

Heavier goblet squat
Dumbbell front squat

Home alternative: Bodyweight squat with 3-second lower

Short form demo

2. Dumbbell Romanian Deadlift

3 x 8-10

Rest: 90 sec • Equipment: dumbbells

Form cues:

→Soft knees, hinge at hips
→Dumbbells slide down thighs
→Squeeze glutes to stand

Common mistakes to avoid

✗Rounding the lower back - keep your spine neutral, chest proud
✗Over-bending the knees - this becomes a squat, not a hinge
✗Going too low - stop when your hamstrings tell you to, not when the floor arrives

Easier

Hip hinge with band or dowel on back for form check

Harder

Single-leg RDL
Barbell RDL

Short form demo

3. Dumbbell Bench Press

3 x 8-10

Rest: 90 sec • Equipment: dumbbells

Form cues:

→Feet planted, shoulders pulled back
→Lower dumbbells to chest level
→Press up and slightly together

Common mistakes to avoid

✗Flaring elbows to 90 degrees - tuck them to about 45 degrees
✗Pressing dumbbells apart at the top - keep a controlled path
✗Losing shoulder retraction - pinch shoulder blades into the bench

Easier

Dumbbell floor press
Incline push-up

Harder

Heavier dumbbells
Barbell bench press

Home alternative: Push-ups on knees or incline

Short form demo

4. One Arm Dumbbell Row

3 x 10-12 per side

Rest: 60 sec • Equipment: dumbbells

Form cues:

→Flat back, opposite hand on bench
→Pull dumbbell to hip, not shoulder
→Squeeze shoulder blade at top

Common mistakes to avoid

✗Twisting the torso - keep your shoulders square to the floor
✗Pulling to the shoulder - pull to the hip, elbow trails behind
✗Shrugging at the top - keep the shoulder packed down

Easier

Seated supported row with band

Harder

Heavier dumbbell
Chest-supported row

Short form demo

5. Plank

3 x 30-45 sec hold

Rest: 45 sec • Equipment: bodyweight

Form cues:

→Straight line from heels to head
→Ribs tucked, glutes squeezed
→Breathe through the hold

Common mistakes to avoid

✗Sagging hips - brace core and squeeze glutes
✗Lifting hips too high - keep a straight line heel to head
✗Holding breath - breathe slow and steady through the hold

Easier

Knee plank
Incline plank on bench

Harder

Longer holds
Weighted plank with plate on back

Short form demo

Cool down (5 min)

•5 minutes easy walk
•Child's pose x 30 sec
•Seated forward fold x 30 sec
•Deep breathing x 2 minutes

Today's nutrition focus

Carb timing on training days

On strength training days, add 1/4 to 1/2 cup of carbs around your workout (oats, rice, sweet potato, fruit). Pre or post, your choice. This is not a diet trick. It's fuel that helps you train harder and recover faster.

Mindset brief

Go heavier if the form holds

Today is the start of Week 3. If your exercises have felt easy for 2-3 sessions in a row, this is the week to go heavier. Progressive overload doesn't mean bigger jumps. It means 2.5-5 lbs more than last week, if and only if your form stays clean.

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