Warmup routine, workout schedule, and cooldown:

(Summary generated by ChatGPT)

Introduction to strength training with a focus on proper form, exercise techniques, and building foundational strength.

Exercises

• Squats (with PVC pipe): Ensuring 3 points of contact for proper form.
• Pushups: Proper elbow alignment for efficiency and safety.
• Deadlift Variations:
  • Standard Deadlift: Full range of motion, hip hinging emphasized.
  • Romanian Deadlift (RDL): Limited range of motion targeting specific muscle groups.
  • Trap Bar Deadlift: Controlled range to maintain spinal alignment.
• Bench Press: Technique for setup, grip, and controlled movements.
• Pullups: Tips for progression with resistance bands.
• Farmer’s Carry: Dumbbell walking exercise for core and grip strength.
• Single-Arm Row, Lateral Squat, Supine Kettlebell Pullover: Targeted exercises for core, shoulders, and flexibility.

Tips and Concepts

• Form and Posture: Key to safety and effectiveness. Emphasis on hip hinging, straight back, and controlled movement.
• Progression and Consistency: Gradual improvement over sessions, callus formation for grip strength.
• Continuation Plan: Access to lifting schedules and gym resources for independent training.

Additional Concepts

• Warm-Up Routines: Movement prep to prevent injuries.
• Equipment Use: Familiarization with barbells, dumbbells, trap bars, and kettlebells.
• Mind-Muscle Connection: Focusing on specific muscles during lifts.

This course emphasized safety, proper techniques, and fostering a sustainable training routine.

Last updated: 25 January 2025

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