Megan’s program v2

Program Description

Progression Rules & Guidelines General Principles • Form first, load second. Prioritize technique over heavier weight. • Stop 2–3 reps before failure; joint/back pain is not normal. • Progress one variable at a time: increase reps → pause/tempo → load. • Pain ≠ progress. Regress immediately if discomfort occurs. • Deload if joints feel stressed, fatigue persists, or progress stalls. Warm-Up • 5–10 min light cardio if desired. • Dynamic mobility: arm circles, leg swings (front-back, side-side). • Activation sets: light sets of heavy lifts (Hip thrust, Leg press, KB swing) before working sets. Cool-Down / Stretching • Stretch muscles worked that day: glutes, hamstrings, quads, calves, hip flexors, chest, back. • Stretch gently, hold 15–30 sec per muscle group. • Avoid over-stretching joints if hypermobile.

Program Overview