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Start here: Review the Exercise Instruction Sheet before beginning this workout.
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| Workout Type | Equipment Needed | Duration | Difficulty |
|---|---|---|---|
| Full Body | None | 15 min | Beginner |
This is your neural adaptation phase starter kit. Right now, your nervous system is learning the movement patterns — that's the real win, not muscle soreness. We're building compound lifts' bodyweight cousins (squats, pushes, hinges) so your body learns to move as one unit. Consistency over perfection here sets the foundation everything else gets stacked on.
| Exercise | Sets | Reps | Weight | RPE |
|---|---|---|---|---|
| Bodyweight Squat | 2 | — | — | — |
| Glute Bridge | 2 | — | — | — |
| Incline Push-Up (hands elevated) | 2 | — | — | — |
| Bird Dog | 2 | — | — | — |
| Standing March (core) | 2 | — | — | — |
<aside> 💡 Form Tip: On bodyweight squats, drive your knees out over your toes and keep weight in your heels — not your toes. Think "sit between your heels," not "sit down." That cue alone fixes 90% of squat depth issues and builds real mind-muscle connection with your glutes.
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<aside> 🍗 Protein Pairing: Hitting your protein target matters just as much as the reps you log. Try the Hidden Veggies Cheesy Eggs post-workout — easy to make, easy to digest, and it supports the muscle repair your body's doing while you're still mastering these patterns.
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Once squats and push-ups feel smooth and controlled for two full sets, add a third set or progress push-ups to knees-on-floor — small steps, real progress.