The barbell squat is a foundational compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core.

This session will cover:

• Set up
• Positioning: high bar vs low bar
• Mobility and hitting depth
• Troubleshooting common problems

By focusing on proper form, gradually increasing weight, and addressing common mistakes, you can perform the bench press safely and effectively while maximizing your gains.

This session will cover:

• Set Up: rack height, grip width and foot positioning
• Should you arch your back?
• Variations and progressions
• Common problems

Deadlifts are a fundamental compound exercise that target multiple muscle groups, including the posterior chain (lower back, glutes, hamstrings), as well as the core and grip strength.

This session will cover:

• Sumo vs conventional
• How to hinge
• Back positioning
• Breathing and bracing