Phase 3 · Master the Core Movements

Phase goal

Chapters 13–18 organize pushing, pulling, lower-body, and accessory tasks. An information library helps choose and explain exercises; reading it does not certify technique.

Make one card per chapter, with comparison columns where several movements appear. Check specific variant, equipment, convention, preparation, controlled repetitions, safe finish, reduced difficulty, and stop conditions. All twelve exercises have independent 3D scenes alongside written checkpoints and source demonstrations. The supine dead bug has two additional side checkpoints for observing complete alternation.

Phase output

Create six movement-task comparison cards. Practice can live in ordinary notes; existing tools only record the actual information each supports.

Completion check

1. Cover every movement in these chapters across six cards and explain different variants within a family.
2. Locate the sources and explain two key control points and one common error.
3. Distinguish external load, assistance, and bodyweight without splicing old records onto different equipment.
4. Label information read, guidance needed, not yet practiced, or actual observations. Animation cannot replace on-site assessment.

Keep learning completion separate from actual capability. Reading, self-checks, and planning cannot replace execution, on-site technique assessment, or evidence of health outcomes.

Chapters

13. Bench Press · Full lesson available

    What role does the bench press play in the plan?

14. Incline Press · Full lesson available

    Why does the plan include an incline press?

15. Shoulder Press and Lateral Raise · Full lesson available

    How do shoulder presses and lateral raises serve different purposes?

16. Pull-up and Row · Full lesson available

    How do the two pulling movements divide their work?

17. Squat and Hip Hinge · Full lesson available

    How do I distinguish squatting from hip hinging?

18. Core, Rear Delt and Face Pull · Full lesson available

    Why are these accessory exercises included?

Chapters 13–18 have full lesson bodies. Follow the sequence or return with a real-world question. Self-reported learning records do not verify personal health outcomes.