Strong in 30

Adaptation - Week 1 - Learn

Today

30 minutes

Full Body - Session A

  • Leg press
  • Leg extension
  • Hamstring curl
  • Machine chest press
  • Pec deck
  • Machine pulldown
  • Chest-supported row
  • Lateral raise
Start workout

Your first workout is practice, not a test. Complete one controlled working set per exercise, then stop.

Leave your ego at the door.

Do not chase somebody else’s weight, shorten the movement, bounce the load or change your body position just to finish a repetition. Weight matters only when the movement is repeatable.

Full Body - Session A - 1/8

Leg press

1 set x 8-12 repetitions. Rest: 120s.

Practice session: one working set is enough. Do not add extra exercises afterwards.

Previous resultNo previous result. Record a controlled baseline today.
Today’s targetRecord a controlled baseline today.

Lift deliberately. Lower under control.
Breathe normally. Exhale during the difficult part and inhale as you return.

Effort
120s

Leg press

1 set x 8-12 repetitions

Rest approximately 120 seconds.

You should mainly feel: The front of your thighs and your glutes.

You may also feel: The effort should stay in the lower body, not the lower back.

How

  • Use a comfortable stance.
  • Lower until you can keep control.
  • Do not chase absolute failure here.