4-Week Athletic Conditioning and Strength Plan
A progressive plan combining strength, athletic conditioning, core work and controlled recovery.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Lower Strength
Lower Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Hang Power Clean
The Hang Power Clean is a dynamic weightlifting exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back, as well as the shoulders and arms. It involves lifting a barbell from a hanging position to the shoulders in one explosive movement.
Muscle focus
Step-by-step cues
- Start by standing with your feet shoulder-width apart and holding a barbell with an overhand grip just outside your thighs.
- Bend slightly at the hips and knees, lowering the barbell to just above your knees. This is your starting position.
- Explosively extend your hips and knees while pulling the barbell upward, keeping it close to your body.
- As the bar reaches chest height, rotate your elbows under the bar and catch it on your shoulders in a quarter squat position.
- Stand up straight to complete the movement, then lower the barbell back to the starting position for the next repetition.
Technical tips
- Keep your core engaged throughout the movement to maintain stability and protect your lower back.
- Focus on using your hips and legs to generate power rather than pulling with your arms.
- Ensure that the barbell stays close to your body during the lift to maximize efficiency and control.
- Practice proper timing by coordinating the hip extension with the pull and catch phases of the lift.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Hip Hinge
The hip hinge is a fundamental movement pattern essential for exercises like deadlifts and kettlebell swings. It involves bending at the hips while maintaining a neutral spine, allowing for efficient load transfer and minimizing stress on the lower back.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, toes pointing forward.
- Engage your core to stabilize your spine.
- Begin the movement by pushing your hips back as if reaching them toward a wall behind you.
- Keep your knees slightly bent and maintain a neutral spine throughout the movement.
- Lower your torso until you feel a stretch in your hamstrings, keeping your chest open and shoulders back.
- Reverse the motion by driving through your heels and extending your hips to return to the starting position.
Technical tips
- Focus on moving from the hips rather than bending at the waist.
- Keep your weight balanced over your midfoot to heels to maintain stability.
- Ensure your back remains flat and avoid rounding your shoulders.
- Practice in front of a mirror to monitor form and alignment.
- Start with bodyweight to master the technique before adding resistance.
Weighted Dead Bug
The Weighted Dead Bug is a core strengthening exercise that enhances stability and coordination. It involves lying on your back while holding a weight and moving your arms and legs in a controlled manner to engage the abdominal muscles effectively.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your arms extended towards the ceiling, holding a dumbbell or weight plate in both hands.
- Lift your legs off the ground, bending your knees at a 90-degree angle so that your thighs are perpendicular to the floor.
- Engage your core by pulling your belly button towards your spine.
- Slowly lower your right arm and left leg towards the floor simultaneously, keeping your lower back pressed against the mat.
- Return to the starting position and repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Focus on maintaining a neutral spine throughout the exercise to prevent lower back strain.
- Keep movements slow and controlled to maximize core engagement.
- Ensure that your lower back remains in contact with the mat at all times.
- Start with a lighter weight to master the form before progressing to heavier weights.
- Breathe steadily, exhaling as you lower your limbs and inhaling as you return to the starting position.
Pigeon Pose
The Pigeon Pose is a yoga exercise that primarily targets the hip flexors and glutes. It is beneficial for improving flexibility, reducing lower back pain, and enhancing overall mobility. This pose involves extending one leg behind you while bending the other leg in front of you, creating a deep stretch in the hips.
Muscle focus
Step-by-step cues
- Begin in a tabletop position on your hands and knees.
- Bring your right knee forward towards your right wrist. Angle your right shin under your torso and bring your right foot to the front of your left knee.
- Slide your left leg back, straightening the knee and lowering the front of the thigh to the floor.
- Square your hips towards the mat, ensuring they are not tilted to one side.
- Inhale to lengthen your spine, and as you exhale, fold forward over your right leg, resting on your forearms or extending your arms forward.
- Hold the position for 30 seconds to 2 minutes, breathing deeply.
- To release, push back through the hands and lift your hips, returning to a tabletop position.
- Repeat on the opposite side.
Technical tips
- Keep your hips square to ensure an even stretch on both sides.
- If you feel discomfort in the knee, place a folded blanket or cushion under the hip of the bent leg for support.
- Focus on deep breathing to help relax into the stretch and release tension.
- Ensure that the back leg is extended straight behind you with toes pointing downwards.
- Avoid forcing yourself into the pose; ease into it gradually as flexibility improves.
Hip Thrust Smith Machine
The Hip Thrust Smith Machine exercise targets the gluteal muscles, particularly the gluteus maximus, and also engages the hamstrings and core. This exercise is performed using a Smith machine to provide stability and control, allowing for a focused contraction of the glutes.
Muscle focus
Step-by-step cues
- Position a bench perpendicular to the Smith machine. Sit on the ground with your upper back against the bench.
- Roll the bar of the Smith machine to rest above your hips. Use a pad or towel for comfort if needed.
- Plant your feet flat on the floor, shoulder-width apart, with knees bent at approximately 90 degrees.
- Engage your core and drive through your heels to lift your hips upward, extending them fully while keeping your upper back in contact with the bench.
- Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from shoulders to knees.
- Slowly lower your hips back down to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your feet are positioned correctly to maintain balance and maximize glute activation.
- Keep your chin tucked slightly to maintain a neutral spine throughout the movement.
- Focus on squeezing your glutes at the top of each repetition for maximum engagement.
- Avoid arching your lower back; maintain a strong core to stabilize your torso.
- Control the descent of the bar to prevent it from dropping too quickly, which can reduce effectiveness and increase injury risk.
Dead Bug
The Dead Bug is a core strengthening exercise that targets the abdominal muscles, improves stability, and enhances coordination. It involves lying on your back and moving your arms and legs in a controlled manner to engage the core without straining the lower back.
Muscle focus
Step-by-step cues
- Lie flat on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle above your hips.
- Engage your core by drawing your navel towards your spine, ensuring your lower back is pressed into the floor.
- Slowly extend your right arm behind you while simultaneously straightening your left leg towards the floor, keeping both just above the ground.
- Return to the starting position by bringing your arm and leg back to the initial position.
- Repeat the movement on the opposite side by extending your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent lower back strain.
- Focus on slow, controlled movements to maximize core engagement and improve coordination.
- Keep breathing steadily; exhale as you extend your arm and leg, and inhale as you return to the starting position.
- If you experience discomfort in your lower back, reduce the range of motion or keep your legs bent during extensions.
- Ensure that your head and neck remain relaxed on the floor to avoid unnecessary tension.
Tuesday
Upper Strength
Upper Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Ring Push-Up
The Ring Push Up is an advanced upper body exercise that targets the chest, shoulders, and triceps while engaging the core for stability. It involves performing push-ups using gymnastic rings, which adds an element of instability, requiring greater muscle activation and control.
Muscle focus
Step-by-step cues
- Adjust the rings to hang just above the ground.
- Position yourself in a plank position with hands gripping the rings, arms fully extended, and feet together.
- Engage your core and maintain a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Descend until your chest is in line with your hands.
- Push through the rings to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the rings are securely fastened before starting.
- Keep your wrists neutral to avoid strain.
- Focus on keeping your body stable throughout the movement.
- Control the descent to maximize muscle engagement.
- Avoid letting your elbows flare out too much; keep them at a 45-degree angle to your body.
- Maintain a tight core to prevent sagging in the lower back.
- Start with fewer repetitions if you're new to ring exercises.
Seal Row
The Seal Row is a strength training exercise targeting the upper back, specifically the rhomboids, traps, and rear deltoids. It is performed lying face down on a bench with weights, typically dumbbells or a barbell, pulled towards the chest. This exercise helps improve posture and enhances upper body strength.
Muscle focus
Step-by-step cues
- Set up a flat bench elevated on blocks or platforms to allow full range of motion for the weights.
- Lie face down on the bench with your chest supported and feet planted firmly on the ground.
- Grip the weights (dumbbells or barbell) with an overhand grip, arms fully extended towards the floor.
- Engage your core and keep your body stable throughout the movement.
- Pull the weights towards your chest by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, ensuring maximum contraction in the upper back muscles.
- Slowly lower the weights back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is high enough to allow full range of motion without weights touching the ground.
- Focus on squeezing your shoulder blades together at the top of each rep for maximum muscle engagement.
- Keep your neck in a neutral position to avoid strain; do not lift your head during the exercise.
- Maintain a controlled tempo throughout to maximize muscle tension and avoid momentum.
- Start with lighter weights to perfect form before progressing to heavier loads.
- Breathe out as you pull the weights up and inhale as you lower them back down.
Barbell Narrow Grip Upright Row
The Barbell Narrow Grip Upright Row is a compound exercise targeting the shoulders and upper back, with secondary engagement of the biceps and forearms. It involves lifting a barbell vertically along the front of your body using a narrow grip, emphasizing the deltoids and trapezius muscles.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip, hands positioned close together.
- Keep your back straight and core engaged throughout the movement.
- Lift the barbell vertically along your body, leading with your elbows until they are at shoulder height.
- Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
- Lower the barbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a narrow grip to maximize shoulder and upper back engagement.
- Focus on lifting with your elbows rather than your hands to target the correct muscles.
- Avoid swinging or using momentum; keep the movement controlled and steady.
- Keep your shoulders relaxed at the start to prevent unnecessary tension in the neck.
- Exhale as you lift the barbell and inhale as you lower it for optimal breathing technique.
Cable Bench Press
The Cable Bench Press is a variation of the traditional bench press that utilizes a cable machine to provide constant tension throughout the movement. This exercise targets the pectoral muscles, triceps, and anterior deltoids. It is performed on a flat bench with cables attached to a low pulley system, allowing for a controlled and smooth range of motion.
Muscle focus
Step-by-step cues
- Set up a flat bench between two low pulley machines. Attach D-handle attachments to each cable.
- Lie on the bench with your feet flat on the floor, ensuring your back is in contact with the bench.
- Grab each handle with an overhand grip and position your hands at chest level, elbows bent at approximately 90 degrees.
- Press the handles upward by extending your arms, keeping your wrists straight and aligned with your forearms.
- Pause briefly at the top of the movement, ensuring full contraction of the chest muscles.
- Slowly lower the handles back to the starting position, maintaining control and tension in the cables.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent lower back strain.
- Focus on squeezing your chest muscles as you press the handles upward for maximum engagement.
- Keep your elbows slightly tucked in to reduce stress on the shoulder joints.
- Control the movement both upwards and downwards to maximize muscle tension and effectiveness.
- Avoid locking out your elbows completely at the top of the movement to maintain continuous tension on the muscles.
- Ensure that your shoulder blades remain retracted and stable against the bench during the exercise.
Barbell Bent Over Row
The Barbell Bent Over Row is a compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius, as well as the biceps and forearms. It involves bending at the hips while keeping the back straight to lift a barbell from the floor to the lower chest or upper abdomen.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and grip the barbell with an overhand grip, hands slightly wider than shoulder-width.
- Bend your knees slightly and hinge at your hips, keeping your back straight and torso almost parallel to the floor.
- Engage your core and pull the barbell towards your lower chest or upper abdomen by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, then slowly lower the barbell back to the starting position with control.
- Repeat for the desired number of repetitions, maintaining proper form throughout.
Technical tips
- Keep your back straight and avoid rounding your shoulders to prevent injury.
- Focus on pulling with your back muscles rather than just using your arms.
- Maintain a neutral neck position by looking a few feet in front of you on the ground.
- Control the movement throughout to maximize muscle engagement and minimize momentum.
- Start with a lighter weight to ensure proper form before progressing to heavier loads.
Half Kneeling Shoulder Dumbbell Press
The Half Kneeling Shoulder Dumbbell Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This movement is performed in a half-kneeling position, which helps to improve balance and unilateral strength.
Muscle focus
Step-by-step cues
- Begin in a half-kneeling position with your right knee on the ground and left foot flat in front of you, forming a 90-degree angle at both knees.
- Hold a dumbbell in your right hand at shoulder height with your palm facing forward.
- Engage your core to maintain stability and keep your torso upright.
- Press the dumbbell overhead by extending your elbow until your arm is fully extended.
- Slowly lower the dumbbell back to the starting position at shoulder height.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Ensure your core is engaged throughout the exercise to prevent leaning or arching your back.
- Keep your gaze forward and maintain a neutral spine to promote proper posture.
- Use a controlled motion when pressing and lowering the dumbbell to maximize muscle engagement.
- Start with a lighter weight to focus on form and gradually increase as you become more comfortable with the movement.
- Switch legs after completing a set on one side to ensure balanced development.
Wednesday
Zone 2 Recovery
Use easy cycling, rowing or walking for 35-50 minutes.
Thursday
Full Body Power
Full Body Power muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Lever Horizontal Leg Press
The Lever Horizontal Leg Press is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves pushing a weighted platform away from the body using the legs while seated in a reclined position. This exercise is performed on a specialized machine that provides stability and support, allowing for controlled movement and reduced risk of injury.
Muscle focus
Step-by-step cues
- Adjust the seat and backrest so that your knees are at a 90-degree angle when your feet are on the platform.
- Sit down and place your feet shoulder-width apart on the platform, ensuring your heels are flat.
- Grip the handles on either side of the seat for stability.
- Engage your core and press the platform away by extending your legs, keeping your feet flat and knees aligned with your toes.
- Do not lock your knees at the top of the movement; maintain a slight bend.
- Slowly return to the starting position by bending your knees, controlling the weight as it comes back towards you.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your lower back remains in contact with the seat throughout the exercise to prevent strain.
- Focus on pushing through your heels to engage more of your glutes and hamstrings.
- Keep your movements smooth and controlled to maximize muscle engagement and minimize joint stress.
- Avoid letting your knees collapse inward; keep them aligned with your toes to protect your joints.
- Breathe out as you press the platform away and inhale as you return to the starting position.
- Start with a lighter weight to perfect your form before increasing resistance.
T-Bar Chest Suported Row
The T-Bar Chest Supported Row is a compound back exercise targeting the middle and upper back muscles, including the rhomboids, trapezius, and latissimus dorsi. It minimizes lower back strain by providing chest support, allowing for heavier lifting with proper form.
Muscle focus
Step-by-step cues
- Adjust the chest pad on the T-Bar row machine to align with your chest when seated.
- Sit on the bench and plant your feet firmly on the ground.
- Lean forward to grasp the handles with a neutral grip, keeping your chest against the pad.
- Engage your core and retract your shoulder blades.
- Pull the handles towards your torso, squeezing your shoulder blades together at the top of the movement.
- Slowly extend your arms to return to the starting position without losing tension in your back muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your chest remains in contact with the pad throughout the exercise to maintain stability.
- Focus on pulling with your back muscles rather than your arms to maximize engagement.
- Keep a controlled tempo; avoid using momentum to lift the weight.
- Breathe out as you pull the handles towards you and inhale as you return to the starting position.
- Adjust the weight so that you can perform each rep with proper form without straining.
Chest Dips
Dips on parallel bars target the chest, triceps, and shoulders. This compound exercise emphasizes the lower part of the pectoral muscles and helps in building upper body strength and mass. Proper form is crucial to maximize effectiveness and prevent injury.
Muscle focus
Step-by-step cues
- Begin by gripping the parallel bars with your palms facing inward and arms fully extended.
- Lift your body off the ground by straightening your arms, keeping your torso slightly leaning forward.
- Bend your elbows to lower your body until your upper arms are parallel to the ground or slightly below.
- Pause briefly at the bottom of the movement, then push through your palms to extend your arms and return to the starting position.
- Maintain a controlled motion throughout the exercise, avoiding any swinging or jerking movements.
Technical tips
- Keep your core engaged to maintain stability and control during the exercise.
- Leaning forward slightly will emphasize chest activation over triceps.
- Avoid locking out your elbows at the top to maintain tension on the muscles.
- Breathe in as you lower yourself and exhale as you push back up.
- If you're new to this exercise, consider using an assisted dip machine or resistance bands for support.
Crab Pose
The Crab Pose, also known as Reverse Tabletop, is a bodyweight exercise that targets the core, shoulders, and glutes. It involves lifting the hips off the ground while balancing on the hands and feet, creating a tabletop position with the torso parallel to the floor.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.
- Place your hands behind you, palms flat on the floor with fingers pointing towards your feet.
- Engage your core and press through your hands and feet to lift your hips off the ground.
- Align your torso parallel to the floor, forming a straight line from shoulders to knees.
- Keep your head in a neutral position or gently tilt it back if comfortable.
- Hold this position for a few seconds while maintaining steady breathing.
- Slowly lower your hips back to the starting position.
Technical tips
- Ensure your hands are directly under your shoulders for optimal support.
- Engage your glutes and core to maintain stability throughout the pose.
- Keep your chest open and shoulders away from your ears to avoid tension.
- Focus on maintaining a straight line from shoulders to knees for proper alignment.
- If you experience discomfort in your wrists, adjust hand positioning or take breaks as needed.
- Practice controlled breathing to help maintain balance and focus during the pose.
Single-Leg Cable Leg Curl
The Single-Leg Cable Leg Curl is an isolation exercise targeting the hamstrings. It involves using a cable machine to perform leg curls one leg at a time, allowing for focused muscle engagement and improved muscle balance between legs.
Muscle focus
Step-by-step cues
- Attach an ankle strap to the low pulley of a cable machine.
- Secure the strap around your ankle and stand facing the machine.
- Step back to create tension in the cable, standing on your non-working leg for stability.
- Keep your torso upright and hold onto the machine for support if necessary.
- Flex your working knee to curl your heel towards your glutes, keeping your thigh stationary.
- Pause briefly at the top of the movement, ensuring maximum contraction in the hamstrings.
- Slowly extend your leg back to the starting position, maintaining control throughout.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Focus on a slow and controlled movement to maximize muscle engagement.
- Avoid swinging or using momentum; keep the movement isolated to the hamstrings.
- Ensure your knee is aligned with the axis of rotation of the pulley for optimal mechanics.
- Keep your core engaged to maintain balance and prevent excessive movement in the torso.
- Start with a lighter weight to master form before progressing to heavier loads.
- Perform this exercise at the end of your workout when muscles are pre-fatigued for added intensity.
Double Dumbbell Bent Over Row
The Double Dumbbell Bent Over Row is a compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while maintaining a neutral spine to lift two dumbbells towards the torso. This exercise enhances muscle strength and endurance in the back and improves posture.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
- Let the dumbbells hang at arm's length below your shoulders, palms facing each other.
- Pull the dumbbells towards your torso by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back flat and avoid rounding your shoulders to prevent strain.
- Engage your core throughout the exercise to maintain stability.
- Focus on squeezing your shoulder blades together at the top of each rep for maximum contraction.
- Control the movement; avoid using momentum to lift the weights.
- Start with lighter weights to ensure proper form before progressing to heavier dumbbells.
Lying Chest Press
The Hammer Bench Press is a variation of the traditional bench press performed using a hammer strength machine. This exercise targets the pectoral muscles, triceps, and anterior deltoids. It provides a guided motion path, which can be beneficial for maintaining proper form and reducing the risk of injury.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are level with your mid-chest.
- Sit down on the machine with your back firmly against the pad and feet flat on the floor.
- Grasp the handles with a pronated grip (palms facing forward).
- Engage your core and press the handles forward by extending your elbows until your arms are fully extended but not locked.
- Slowly lower the handles back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains in contact with the pad throughout the exercise to maintain stability.
- Keep your feet flat on the floor to provide a solid base of support.
- Focus on squeezing your chest muscles as you press the handles forward.
- Avoid locking out your elbows completely to maintain tension on the muscles.
- Control the movement during both pressing and lowering phases to maximize muscle engagement.
- Start with a lighter weight to perfect your form before increasing resistance.
Friday
Mobility
Complete 20 minutes of full-body mobility and relaxed walking.
Saturday
Conditioning Circuit
Conditioning Circuit muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Pin Squat
The Pin Squat is a variation of the traditional squat where the barbell is lifted from a set of safety pins or supports within a power rack. This exercise focuses on building strength and power by eliminating the stretch reflex, forcing the lifter to generate force from a dead stop. It is particularly useful for improving sticking points in the squat and enhancing overall squat performance.
Muscle focus
Step-by-step cues
- Set the safety pins in a power rack at the desired height, typically at or just below parallel to your squat depth.
- Position the barbell on the pins and load it with an appropriate weight.
- Stand under the bar with your feet shoulder-width apart and position it across your upper back, ensuring it is centered.
- Grip the bar firmly with your hands slightly wider than shoulder-width apart.
- Engage your core, retract your shoulder blades, and maintain a neutral spine.
- Lift the bar off the pins by driving through your heels and extending your hips and knees simultaneously.
- Pause briefly at the top, then lower the bar back to the pins by bending your hips and knees, maintaining control throughout.
- Ensure that each rep starts from a dead stop on the pins to maximize effectiveness.
Technical tips
- Focus on maintaining a strong core throughout the movement to protect your lower back.
- Use a controlled tempo when lowering the bar to ensure proper form and reduce injury risk.
- Start with a lighter weight to master technique before progressing to heavier loads.
- Ensure that your knees track over your toes to avoid unnecessary strain on the joints.
- Experiment with different pin heights to target specific weaknesses in your squat.
Dumbbell Alternate Front Raise
The Dumbbell Alternate Front Raise is an isolation exercise targeting the anterior deltoids. It involves lifting dumbbells in front of the body alternately, which helps in developing shoulder strength and definition. This exercise also engages the upper chest and traps to a lesser extent.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Keep your arms straight but not locked, and position the dumbbells in front of your thighs.
- Engage your core and maintain a slight bend in your knees.
- Raise one dumbbell in front of you to shoulder height, keeping your palm facing down.
- Lower the dumbbell back to the starting position with control.
- Repeat the movement with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Maintain a controlled motion to avoid using momentum.
- Keep your back straight and avoid leaning backward as you lift the weights.
- Focus on lifting with your shoulders, not your arms or back.
- Exhale as you lift the dumbbell and inhale as you lower it.
- Start with lighter weights to ensure proper form before progressing to heavier dumbbells.
Barbell Reverse Grip Bent Over Row
The Barbell Reverse Grip Bent Over Row is a compound exercise targeting the upper back, lats, and biceps. It involves pulling a barbell towards the torso while bent over with a supinated (palms facing up) grip. This variation emphasizes the biceps and lower lats more than the traditional bent-over row.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart and hold a barbell with a reverse grip (palms facing up) at shoulder width.
- Bend your knees slightly and hinge at the hips to lower your torso until it's almost parallel to the floor, keeping your back straight.
- Engage your core and keep your head in line with your spine.
- Pull the barbell towards your lower ribcage, squeezing your shoulder blades together at the top of the movement.
- Lower the barbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains straight throughout the exercise to avoid injury.
- Keep your elbows close to your body as you pull the barbell to maximize lat engagement.
- Focus on squeezing your shoulder blades together at the top of each rep for better muscle activation.
- Maintain a slight bend in your knees to help stabilize your body during the movement.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
Hanging Knees to Elbows Waist
The Hanging Knees to Elbows Waist exercise is a core-strengthening movement that targets the abdominal muscles, particularly the obliques and rectus abdominis. It also engages the hip flexors and stabilizes the shoulders and upper back as you hang from a pull-up bar.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and keep your body stable, avoiding swinging.
- Lift your knees towards your elbows by flexing at the hips and contracting your abdominal muscles.
- Aim to bring your knees as close to your elbows as possible while maintaining control.
- Slowly lower your legs back to the starting position, maintaining tension in your core.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a firm grip on the bar to maintain stability throughout the movement.
- Focus on controlled movements to maximize engagement of the core muscles.
- Avoid using momentum; instead, rely on muscle contraction to lift your knees.
- Keep your shoulders down and away from your ears to prevent tension in the neck.
- Exhale as you lift your knees and inhale as you lower them back down.
- If you're a beginner, start with smaller knee lifts and gradually increase range of motion as strength improves.
Smith Machibe Glute Kickback
The Smith Machine Glute Kickback is a lower body exercise targeting the gluteal muscles. It utilizes the Smith machine to provide stability and control, allowing for focused activation of the glutes. This exercise is beneficial for building strength and muscle definition in the posterior chain.
Muscle focus
Step-by-step cues
- Set the Smith machine bar to a low position, just above the floor.
- Stand facing the machine, positioning one foot under the bar with your knee slightly bent.
- Grip the machine's frame for support and balance.
- Engage your core and slowly extend your leg backward, pushing the bar with your foot.
- Squeeze your glutes at the top of the movement, ensuring full extension without arching your back.
- Slowly return to the starting position, controlling the movement.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Maintain a slight bend in your standing leg to ensure stability.
- Focus on squeezing your glutes throughout the movement for maximum activation.
- Keep your core engaged to prevent lower back strain.
- Avoid using momentum; control the movement both up and down.
- Ensure that your movements are slow and deliberate to maximize muscle engagement.
Pike Push-Up On Bench
The Pike Push Up On Bench is a bodyweight exercise targeting the shoulders, triceps, and upper chest. It involves elevating the feet on a bench to increase the angle of the body, which shifts more emphasis onto the shoulders compared to a standard push-up.
Muscle focus
Step-by-step cues
- Begin by positioning yourself in front of a bench. Place your feet on the bench and your hands on the floor, shoulder-width apart.
- Walk your hands back towards the bench until your body forms an inverted V shape, with your hips elevated and head pointing downwards.
- Keep your legs straight and core engaged throughout the movement.
- Lower your head towards the floor by bending your elbows, keeping them slightly flared out.
- Pause briefly when your head is close to the floor, then push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your hands are placed firmly on the ground to maintain stability.
- Focus on keeping your core tight to prevent sagging or arching of the back.
- Control the movement by lowering slowly and pushing up with steady force.
- Keep your elbows at a slight angle rather than flaring them directly out to reduce strain on the joints.
- Adjust the height of the bench if needed to modify difficulty; a higher bench increases difficulty by shifting more weight onto the shoulders.
- Breathing is crucial: inhale as you lower down and exhale as you push up.
Sunday
Full Rest
Recover fully and review sleep, soreness and training quality.
Four-week progression
Nutrition guidance
- Start near maintenance calories and adjust slowly using training performance, hunger and body-weight trends.
- Target roughly 1.6-2.0 g of protein per kg of body weight per day across three to five meals.
- Use carbohydrates around training and include vegetables, fruit and healthy fats every day.
- Hydrate consistently and avoid treating one meal or one day as success or failure.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
