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Before You Lift

The warm-up that actually prevents injury

The Core Lifts

Mastering the four movement patterns

Tempo, range of motion, and the mind-muscle connection

Pushing a Set

Intensity techniques — how to push effectively

Quick check: execution

A perfect program executed sloppily gets mediocre results and invites injury. This module is about doing the work well — warming up properly, performing the core lifts with safe technique, and using the rep-quality details that make every set count.

Execution on the Gym Floor

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