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Lower Body Patterns

The squat: sit down, stand up, stay tight

The hinge: the deadlift family

Quick check: lower body technique

Upper Body Patterns

The press: bench and overhead

The pull: rows and pull-ups

Technique self-audit

Quick check: upper body technique

Your program is only as good as its execution. This module breaks down the four movement patterns that anchor every session — squat, hinge, press, and pull — into clear technique models you can take straight to the bar.

Mastering the Big Lifts

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