Day 43 · Week 7 · Personal Discipline™
monday — Lower Body Strength
Phase 2 — Add load or +1 rep on top sets. Tighten rest periods. Hold the Minimum Standard on bad days.
Lower Body Strength — Home
25 min
Warm-up
- • 2 min march in place
- • 10 leg swings/side
- • 10 bodyweight squats
- • 10 glute bridges
Main Session
Goblet Squat (DB or backpack)
4 sets · 10 · rest 60s
Demo coming soon
A demo video or photo for Goblet Squat (DB or backpack) will appear here once installed.
CueChest tall, sit between hips, drive through mid-foot.
Beginner
Box squat to chairAdvanced
Tempo 3-1-1Min standard: 3×8 bodyweight squats
Romanian Deadlift
3 sets · 10 · rest 60s
Demo coming soon
A demo video or photo for Romanian Deadlift will appear here once installed.
CueHinge, soft knees, hamstrings load.
Beginner
Hands on thighsAdvanced
Single-leg variation Reverse Lunge
3 sets · 10/side · rest 45s
Demo coming soon
A demo video or photo for Reverse Lunge will appear here once installed.
CueStep long, vertical shin, drive front heel.
Beginner
Hold a wallAdvanced
Hold load offsetMin standard: 2×6/side bodyweight
Glute Bridge March
3 sets · 8/side · rest 45s
Demo coming soon
A demo video or photo for Glute Bridge March will appear here once installed.
CueRibs down, glutes lock at top.
Advanced
Single-leg bridge Calf Raise
3 sets · 15 · rest 30s
Demo coming soon
A demo video or photo for Calf Raise will appear here once installed.
CueFull range, 1-second pause at top.
Cool Down
- • Couch stretch 60s/side
- • Pigeon 60s/side
- • Box breathing 2 min
Minimum Standard
10 bodyweight squats · 10 glute bridges · 10 lunges. Done.
Daily Reflection →
Every completed workout is evidence.