Welcome to day one of your strength journey. You are starting strong, not just because you are showing up, but because you are focusing on the movements that make the biggest difference. We are talking about compound movements.

Compound movements are exercises that involve more than one joint and more than one major muscle group at the same time. Think squats, glute bridges, lunges and deadlifts. These are not just exercises. They are full-body systems in motion.

Here is why they are so effective:

• They build strength efficiently. One movement strengthens multiple areas, such as your glutes, core, thighs and back.
• They improve coordination. Your brain has to organise several muscles at once, which makes you more stable and confident in everyday movement.
• They create real-world strength. These are the patterns you use when sitting, standing, lifting and walking.

By focusing on compound movements, you are not just building muscles. You are building a body that moves well, supports itself and handles life with less effort and more control.

As you practise, stay connected. Feel your glutes working, your core supporting and your posture aligning. You are laying the foundation, not just for this programme, but for everything else your body does.

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