Goblet squat: chest up, knees track over toes, sit back like reaching for a chair
RDL: soft knees, hinge from the hips not the low back, DBs stay close to the shins
Push-up / floor press: elbows near 45° from the torso, not flared to 90°
Row: shoulder blade pulls back before the elbow drives
Load and rest
Rest 60-90 sec between sets, every session
Can't hit the bottom of the rep range with good form? Drop the weight before adding reps
Clean form at the top of the range for 2 sessions straight → add 5 lb next time
Regress on sight, no exceptions
Low back rounding on any hinge, knees caving in on squats/lunges, shoulders shrugging toward the ears on presses. Drop the load or swap to the easier variation immediately.