In this lesson, we’ll start learning movement with the most basic lower body pattern — Double Leg Stance (DLS). This is where we begin applying biomechanics to movement - the foundation of staying safe in the gym.

We’ll break down the key mechanics of both the squat and the hip hinge, the two primary ways we load this stance. You’ll learn the differences between them, what each one is good for, and how to apply the biomechanical principles from earlier lessons to execute both patterns safely and effectively.

This is where your training starts to take real shape — and your understanding of movement goes from theory to action.