You don't need heavy weight to get stronger at the start — you need clean, repeatable patterns. This month builds them.
Weeks 1–2: Movement basics
- Bodyweight squats — chase depth with a neutral spine
- Push-ups (or incline) — hold the plank line
- Glute bridges — full hip extension, no lower-back arch
Weeks 3–4: Add control
- Slow the eccentric on every rep
- Add a light load once your score holds
- Film one set per session and track the trend
Consistency beats intensity for the first month. Show up, move well, check the tape.
