Lunch break ended faster than anyone wanted.
The outer disciples dragged themselves back into the training hall, their legs shaking from the morning session.
So were still chewing on their last bites of food, hoping for rcy.
But there was none.
Dahlia was already standing near the barbell rack, stacking and tightening the weights on the bar. When she was done, the total weight reached 180 kg.
She turned to the group.
"Alright, everyone! Earlier was just the warm-up. Now, we start the real training."
A few disciples frowned, panicking, thinking just how crazy the real training was.
Dahlia ignored their panic and clapped her hands once.
"We’re going to train the core of your body with the king of all leg workouts, the squat and also will be the base for everything we do today."
Dahlia then stepped into the bar, ducked her head under, and lifted it onto her shoulders in one clean motion.
"This one’s called the standard back squat."
She lowered herself slowly. The heavy weights bent the bar slightly as she sank until her thighs were level with the floor.
"This works your legs, glutes and lower back. Basic but powerful."
She stood back up smoothly and re-racked the bar.
"Your turn will co later, but for now watch carefully."
She adjusted her feet wider and stepped under the bar again.
"This one is the wide-stance squat, or Master calls the sumo squat. It focuses on your hips and inner thighs. Great for stability and balance."
She went down again, spreading her knees out more as she lowered herself.
"Go wide, but not too wide, or you’ll fall on your butt. Keep control."
The disciples nodded, so swallowing hard.
Dahlia re-racked the bar once more and shook her arms to loosen them.
"Next, the narrow squat. This one kills your thighs."
She brought her feet close together, maybe half a shoulder’s width, and took a deep breath.
"This variation works quads and core. It also teaches you balance. Don’t move your heels or you’ll tip over."
She went down slow, her legs trembling slightly, under the load, then pushed again with a grunt.
"See? Simple, but it burns. This one’s great if you want to cry fast."
A few disciples chuckled nervously.
"She’s not joking, is she?"
Garion only smirked.
"She never jokes about training when she was the one teaching."
His words quickly scared so of them.
Dahlia then put the bar back into the rack, exhaling hard. Sweat ran down her face, but her grin never faded.
"Now, the last one for today..."
She grabbed a nearby wooden box and put it behind her.
"The box squat. You lower yourself until you just touch the box, then rise again."
She demonstrated, lowering until her glutes brushed the box before pushing herself back up.
"This one builds explosive power. Great for jump strength and speed."
She stood straight again and began to take off the plates one by one, not turning to the disciples.
"Alright, everyone! One by one, co to the rack and do your squat. I’ll check your form."
The disciples looked at each other nervously. None of them moved, making Dahlia frown.
"What? You all scared of a tal stick?"
A few chuckles broke out, but no one stepped forward. Finally, one brave person walked up.
"Good," Dahlia said, pointing at the rack.
"Get under the bar. For now, we’ll do it with no weight. You can’t even lift your confidence yet."
The boy’s face went red as he ducked under the bar and placed it across his shoulders, wobbling slowly.
Dahlia stepped closer and instructed him.
"Feet shoulder-width apart... No, not that wide. You’re not riding a horse. There, good."
The boy started lowering himself, but his knees bent inward awkwardly.
Dahlia imdiately smacked his thigh lightly.
"Knees out! You’re not folding a chair!"
The boy yelped and corrected his stance. He pushed up, trembling, and barely made it back to standing.
"Not bad... At least you didn’t fall. Next!"
Another one, a tall girl, stepped forward confidently.
"I watched you, Senior Sister. I think I can do it."
Dahlia smiled. "Oh, really? Let’s see."
The girl lowered herself smoothly, but her heels lifted off the ground halfway down.
Dahlia groaned.
"Heels on the ground! What are you doing, trying to summon a bird?"
Garion chuckled.
"You sound just like now."
Dahlia ignored him and continued.
"When you squat, push throuhg your heels. Keep your back straight, chest up. You fall forward, you’re doing push-ups next."
The girl quickly fixed her stance. Dahlia nodded.
"Better. Rember... every squat starts from the ground."
She clapped her hands together.
"Alright! Everyone will pair up. One person squats, one person spots."
Several confused faces stared back.
Dahlia sighed.
"Spotter stands behind the lifter. If they look like they’re about to die, help them stand. Don’t just watch!"
She demonstrated with one of the male disciples, placing her hands near his ribs.
"You hold like this. But if you grab in the wrong place..."
She turned her head toward the others.
"...you’ll be doing planks for an hour."
The disciples shuddered, thinking about an hour plank.
Dahlia quickly shouted.
"Alright! Pair up and get to work!"
Pairs began forming all across the hall. tal clanked as bars were lifted from racks.
A skinny disciple under the bar whipsred, "Senior Sister, what if I can’t get back up?"
"Then crawl," Dahlia said flatly.
Another boy squatted halfway and stopped, grunting. Dahlia pointed at him.
"Lower! I said lower! If you don’t go low enough, it’s not a squat... It’s just pretending!"
"B-but my legs are shaking like crazy."
"That ans it’s working!"
Nearby, a pair of disciples started laughing when one lost balance and stumbled forward.
Dahlia caught the bar with one hand before it hit the ground.
"Focus! This isn’t a circus!"
"Sorry, Senior Sister!" both said at once.
Dahlia then gave the group another glance.
"Three sets of ten! Don’t stop until I say so!"
Groans filled the hall. They lowered and lifted, trembling and sweating, faces red from effort.
So but their lips, others shouted as they tried to stand.
After a while, Dahlia clapped her hands again.
"Good! That’s one set. Now switch partners!"
The sound of exhausted complaints filled the hall.
"Switch?! I thought we’re done!"
Dahlia smirked.
"Done? You haven’t even started yet."
They were shocked, muttering.
"She’s a demon..."
Dahlia cracked her knuckles and looked around proudly at the panting group.
"By the ti I’m done with you, you’ll either walk stronger... or crawl ho."
The disciples groaned again, but none dared to quit.
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