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Compound Strength Fundamentals

Welcome to Day 1! Today you'll build a rock-solid foundation with controlled squats and ring rows — expect to finish feeling strong, confident, and ready for the weeks ahead.

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Workout Breakdown

Warm-Up

Hip Circle

2 sets × 10 reps, 10 reps

Leg Swing

2 sets × 10 reps, 10 reps

Shoulder Circle

2 sets × 10 reps, 10 reps

Squat Progression

Progressive exercise

Pull Apart - Resistance Band

2 sets × 12 reps, 12 reps

Main Workout

Squat - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Row Progression

Progressive exercise

2 circuits

Pushup Progression

Progressive exercise

Reverse Lunge

1 set × 10 reps

Dead Hang

2 sets × 20s, 20s

Cool Down

Quad Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Child's Pose

1 set × 40s

Doorway Chest Stretch

1 set × 30s

Cat-Cow

1 set × 10 reps