FIRST CONTACT - LOWER

4 Weeks / 4 Days per Week

FIRST CONTACT – LOWER

Welcome. You’ve trained legs before. That doesn’t mean you’ve trained them correctly. This block is your first structured exposure to lower-body strength done right.

We will:

• Load the squat

• Load the hinge

• Teach bracing under axial load

• Reinforce foot pressure and toe drive

• Balance unilateral control

• Build work capacity without wrecking joints

This is not a max-out cycle.

This is exposure.

PROGRAM STRUCTURE

Frequency: 4 Days

•Lower I – Squat Emphasis

•Upper Maintenance

•Lower II – Hinge Emphasis

•Conditioning + Body Armor

Goal:

Teach disciplined lower-body strength under load.

What this block teaches:

•Depth ownership

•Hip hinge literacy

•Foot pressure control

•Bracing before movement

•Load progression without ego