Protein
Spread protein across the day. Total daily needs depend on body weight, training load and energy intake.
Master the movement
Legs
Train knee-dominant, hip-dominant and single-leg patterns for balanced strength. Begin with a stable range you own, then add depth or load gradually.
See exercises↓
5 foundational exercises
QUALITY REPS. SMART PROGRESS.
01
Exercise
Squat
Main target
Quads, glutes
Coaching cue
3–4 × 6–1202Brace, keep the whole foot planted and let knees track with toes.
Exercise
Walking Lunge
Main target
Quads, glutes, balance
Coaching cue
3 × 8–12/side03Step far enough to keep control and drive through the front foot.
Exercise
Romanian Deadlift
Main target
Hamstrings, glutes
Coaching cue
3 × 6–1004Push hips back with a neutral spine; stop when hamstrings limit the range.
Exercise
Leg Press
Main target
Quads, glutes
Coaching cue
3 × 10–1505Keep hips on the pad and use a controlled depth.
Exercise
Calf Raise
Main target
Calves
Coaching cue
3 × 12–20Pause at the top and lower through a comfortable stretch.
Safety: Stop for pain, dizziness, chest pain or unusual breathlessness. Seek qualified assessment for new or persistent symptoms.
Recovery essentials
FOOD FIRST. SUPPLEMENTS SECOND.
Carbs + fluids
Carbohydrate supports glycogen replacement; adjust fluids and electrolytes for sweat loss and climate.
Vitamin D
Adequate status supports muscle and bone health, but supplements do not guarantee recovery when deficiency is absent. Avoid high doses without testing and advice.
Vitamins C & E
Prefer fruit, vegetables, nuts and seeds. High-dose antioxidant supplements can blunt some beneficial training adaptations.
Omega-3 (not a vitamin)
Fish, walnuts and seeds can support a healthy dietary pattern. Do not self-treat inflammation or pain with supplements.
Sleep + rest
Consistent sleep, rest days and gradual training load are more foundational than any vitamin.
Now fuel the work