Lower primer

Monday is the gym day. Leave two reps in the tank. If anything grinds, the load is too heavy for week 1.

1. Raise the temperature

   1 × 5 min · 4 RIR

   Easy bike, jump rope, or two rounds of KB swings + world’s greatest stretch. Hips warm before anything heavy.

   Kettlebell: Two-hand swing, light bell, 2 × 10

2. Squat pattern

   3 × 8 · 3 RIR

   Goblet or back squat to a box you trust. Knees track toes. This is tissue, not a max.

   Kettlebell: Goblet or double front-rack squat, same sets · Rest 150s

3. Hip hinge

   3 × 8 · 3 RIR

   RDL. Soften the knees, push the hips back, feel the hamstrings catch.

   Kettlebell: Single or double KB RDL. Soft knees, bar-speed hips. · Rest 150s

4. Split squat / lunge

   3 × 8 / leg · 3 RIR

   Reverse lunge. Front heel owns the floor. Same height both sides.

   Kettlebell: Reverse lunge, bells in farmer carry. Own the front heel. · Rest 90s

5. Standing calf raise

   3 × 12 · 2 RIR

   Full pause at the bottom. Single-leg if two-leg is easy.

   Kettlebell: Hold a bell. Same tempo. · Rest 60s

6. Dead bug

   3 × 6 / side · 2 RIR

   Low back glued down. If it peels, shorten the reach.

   Kettlebell: Pallof press or suitcase hold if you only have bells. · Rest 45s