4-Week Athletic Conditioning and Strength Plan: Progression Cycle 2
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.
Single-Leg Lying Curl
The Lying Single Leg Hamstring Curl is an isolation exercise targeting the hamstrings. It involves lying face down on a leg curl machine and curling one leg at a time towards the glutes. This exercise helps in strengthening and developing the hamstring muscles, improving knee flexion and stability.
Muscle focus
Step-by-step cues
- Adjust the leg curl machine to fit your body size, ensuring the roller pad is positioned just above your ankles.
- Lie face down on the machine with your hips aligned with the pivot point of the machine.
- Grip the handles or sides of the bench for stability.
- Start with one leg extended straight and slowly curl it upwards by bending your knee, bringing your heel towards your glutes.
- Pause briefly at the top of the movement, ensuring maximum contraction of the hamstring.
- Slowly lower your leg back to the starting position in a controlled manner.
- Complete the desired number of repetitions before switching to the other leg.
Technical tips
- Maintain a slow and controlled motion throughout the exercise to maximize muscle engagement.
- Avoid lifting your hips off the bench; keep your pelvis stable to isolate the hamstrings effectively.
- Focus on squeezing your hamstring at the top of each curl for optimal contraction.
- Ensure that you are breathing steadily; exhale as you curl up and inhale as you lower your leg.
- Start with a lighter weight to master form before progressing to heavier loads.
Seated Band Hip Abduction
The Seated Band Hip Abduction is an exercise targeting the gluteus medius and minimus muscles. It involves using a resistance band to provide tension, helping to strengthen and stabilize the hips. This exercise is beneficial for improving hip mobility, enhancing athletic performance, and preventing injuries.
Muscle focus
Step-by-step cues
- Sit on a bench or chair with your feet flat on the floor, hip-width apart.
- Place a resistance band around your legs, just above your knees.
- Keep your back straight and engage your core muscles.
- Slowly push your knees outward against the resistance of the band, keeping your feet stationary.
- Hold the position for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension throughout the movement.
- Focus on maintaining a straight back and engaged core to prevent leaning forward or backward.
- Perform the movement slowly and with control to maximize muscle activation.
- Keep your feet flat on the ground and avoid lifting your heels during the exercise.
- Start with a lighter resistance band if you are new to this exercise and gradually increase as you become stronger.
Opposite side elbow to knee
The opposite side elbow to knee exercise is a core strengthening movement that targets the oblique muscles. It involves bringing the elbow across the body to meet the opposite knee, engaging the abdominal muscles and improving rotational stability.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor. Place your hands lightly behind your head, elbows pointing outwards.
- Engage your core by pulling your belly button towards your spine.
- Lift your head, shoulders, and upper back off the ground while simultaneously bringing your right elbow towards your left knee, twisting through the torso.
- Extend your right leg out straight as you bring your elbow to your knee.
- Return to the starting position with control, then repeat on the opposite side by bringing your left elbow towards your right knee.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Focus on using your core muscles to lift and twist rather than pulling on your neck with your hands.
- Keep movements controlled and deliberate to maximize muscle engagement and reduce risk of injury.
- Exhale as you twist and bring the elbow to the knee, inhale as you return to the starting position.
- Ensure that your lower back remains in contact with the floor throughout the exercise to protect your spine.
- Start with a smaller range of motion if you're a beginner, gradually increasing as you build strength.
Trap Bar Deadlift
The Trap Bar Deadlift is a compound exercise targeting the lower body, particularly the quadriceps, hamstrings, glutes, and lower back. It utilizes a hexagonal barbell, allowing for a more upright torso position and reducing stress on the lower back compared to a conventional deadlift.
Muscle focus
Step-by-step cues
- Stand in the center of the trap bar with feet shoulder-width apart.
- Bend at the hips and knees to grip the handles of the trap bar firmly.
- Keep your chest up, shoulders back, and spine neutral.
- Engage your core and push through your heels to lift the bar by extending your hips and knees.
- Stand fully upright with your shoulders back and chest proud at the top of the movement.
- Lower the bar back to the ground by bending at the hips and knees, maintaining a neutral spine throughout.
Technical tips
- Ensure your feet are positioned evenly in the center of the trap bar for balance.
- Focus on keeping your chest up and shoulders retracted to maintain a strong back position.
- Engage your core muscles throughout the lift to protect your lower back.
- Drive through your heels rather than your toes to maximize power and stability.
- Control the descent of the bar to prevent injury and maintain form.
- Practice with lighter weights to perfect form before increasing load.
Seated Figure 4 Stretch
The Seated Figure 4 Stretch is a flexibility exercise targeting the hip and gluteal muscles. It helps improve hip mobility and can alleviate lower back tension. This stretch is performed while seated, making it accessible and easy to integrate into a workout routine.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended straight in front of you.
- Bend your right knee and place your right ankle over your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips, bringing your chest towards your legs.
- Hold the stretch for 20-30 seconds, feeling the stretch in your right hip and glute.
- Switch legs and repeat the stretch on the opposite side.
Technical tips
- Maintain a straight back to avoid straining your lower back.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep breathing to enhance relaxation and increase the effectiveness of the stretch.
- Ensure both sit bones remain grounded to maintain balance and proper form.
- Perform this stretch after a workout when muscles are warm for better flexibility gains.
Weighted Russian Twist
The Weighted Russian Twist is a core exercise that targets the oblique muscles and improves rotational strength. It involves twisting the torso while holding a weight, such as a dumbbell or a medicine ball, to increase resistance and engage the core more effectively.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat. Hold a weight with both hands close to your chest.
- Lean back slightly, keeping your spine straight and core engaged.
- Lift your feet off the ground, balancing on your sit bones. Maintain this position throughout the exercise.
- Twist your torso to the right, bringing the weight beside your hip. Keep your arms slightly bent.
- Return to the center, then twist to the left side in a controlled manner.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Keep your core tight throughout the exercise to protect your lower back.
- Avoid using momentum; focus on controlled movements to maximize muscle engagement.
- If lifting your feet is too challenging, keep them on the ground for stability.
- Ensure that your back remains straight; avoid rounding your shoulders forward.
- Start with a lighter weight to master form before progressing to heavier weights.
Tuesday
Upper Strength
Upper Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Knee Push-Up
Push Ups On Knees, also known as modified push-ups, are a beginner-friendly exercise that targets the chest, shoulders, and triceps. This variation reduces the load on the upper body by allowing the knees to remain on the ground, making it an excellent choice for building strength and endurance in those new to push-ups or returning from injury.
Muscle focus
Step-by-step cues
- Start by kneeling on the floor. Place your hands slightly wider than shoulder-width apart on the ground.
- Position your knees together and keep your feet lifted off the ground.
- Engage your core and maintain a straight line from your head to your knees.
- Lower your body by bending your elbows until your chest nearly touches the floor.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight throughout the movement to maintain proper alignment.
- Ensure that your elbows are at a 45-degree angle to your body as you lower yourself.
- Avoid arching your back; maintain a straight line from head to knees.
- Focus on controlled movements rather than speed to maximize muscle engagement.
- If you experience discomfort in your wrists, try using push-up bars or perform the exercise on a soft surface.
Front Lever Pull-Up
Front Lever Pull Ups are an advanced calisthenics exercise that targets the lats, core, and shoulders. This movement requires significant upper body strength and core stability to maintain a horizontal position while performing pull-ups. It is often used to demonstrate control and strength in bodyweight training.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with a shoulder-width grip, palms facing forward.
- Engage your core and lats to lift your legs and torso into a horizontal position, parallel to the ground.
- Once in the front lever position, initiate the pull-up by bending your elbows and pulling your chest towards the bar.
- Lower yourself back to the starting front lever position with control.
- Repeat for the desired number of repetitions while maintaining the front lever position.
Technical tips
- Ensure your body remains straight and parallel to the ground throughout the exercise.
- Focus on engaging your core and lats to maintain stability in the front lever position.
- Start with tuck front lever pull-ups if you are new to this exercise to build strength gradually.
- Use a spotter or resistance bands for assistance if you struggle to maintain form.
- Incorporate exercises like planks and hollow holds into your routine to strengthen your core for better performance.
Seated Cuban Press
The Seated Cuban Press is a compound exercise that targets the shoulders, particularly the deltoids, while also engaging the rotator cuff muscles. It combines elements of both an external shoulder rotation and an overhead press, promoting shoulder stability and strength.
Muscle focus
Step-by-step cues
- Sit on a bench with your back straight and feet flat on the floor.
- Hold a dumbbell in each hand with a pronated grip (palms facing down) and elbows bent at 90 degrees.
- Position your upper arms parallel to the floor, with forearms pointing forward.
- Rotate your shoulders externally to bring the dumbbells up, aligning your forearms vertically.
- Press the dumbbells overhead by extending your arms fully.
- Lower the dumbbells back to the starting position by reversing the motion.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to avoid lower back strain.
- Keep your core engaged to stabilize your torso during the movement.
- Use a controlled motion to prevent momentum from assisting in lifting the weights.
- Start with lighter weights to focus on form and shoulder stability before progressing to heavier loads.
- Ensure that your elbows remain at a 90-degree angle during the initial rotation phase for optimal shoulder engagement.
- Breathe out as you press the weights overhead and inhale as you lower them back down.
Seated Chest Clam
The Seated Chest Clam is an isolation exercise targeting the pectoral muscles, specifically the inner chest. It involves squeezing the chest muscles together while maintaining a seated position, typically using a machine designed for this purpose.
Muscle focus
Step-by-step cues
- Sit on the chest fly machine with your back firmly against the pad.
- Adjust the seat height so that your feet are flat on the floor and your arms are at chest level when gripping the handles.
- Grasp the handles with a neutral grip, keeping your elbows slightly bent.
- Exhale and slowly bring the handles together in front of you by contracting your chest muscles.
- Pause briefly at the peak contraction, ensuring your chest is fully engaged.
- Inhale and slowly return to the starting position, allowing your chest muscles to stretch.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains pressed against the pad throughout the movement to avoid using momentum.
- Focus on squeezing your chest muscles rather than pushing with your arms.
- Keep your movements controlled and avoid letting the weights slam back into position.
- Adjust the machine settings to ensure a full range of motion without overextending your shoulders.
- Maintain a slight bend in your elbows to reduce strain on the joints.
Pendlay Row
The Pendlay Row is a barbell exercise that targets the upper back, lats, and traps. It emphasizes strict form and explosive power from a dead stop position, making it an effective movement for building strength and muscle mass in the back.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and position a loaded barbell on the floor in front of you.
- Bend at the hips and knees to lower your torso until it is nearly parallel to the ground, maintaining a neutral spine.
- Grip the barbell with an overhand grip, slightly wider than shoulder-width.
- Engage your core and retract your shoulder blades.
- Lift the barbell explosively from the floor to your lower chest, keeping your elbows close to your body.
- Pause briefly at the top of the movement, then lower the barbell back to the floor under control.
- Reset your position and repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat throughout the movement to avoid injury.
- Keep your head in a neutral position by looking slightly ahead on the ground.
- Focus on pulling with your elbows rather than your hands to engage your back muscles more effectively.
- Use a controlled motion when lowering the barbell to maintain tension in the muscles.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
- Maintain a strong core engagement to stabilize your body during each rep.
Cable Supinated Face Pull
The Cable Supinated Face Pull is an upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles. It involves pulling a cable towards the face with a supinated grip, emphasizing shoulder external rotation and scapular retraction.
Muscle focus
Step-by-step cues
- Attach a rope handle to a high pulley on a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the rope with an underhand (supinated) grip, palms facing up.
- Step back slightly to create tension in the cable, keeping arms extended.
- Engage your core and maintain a slight bend in your knees.
- Pull the rope towards your face, leading with your elbows and keeping them high.
- Focus on squeezing your shoulder blades together as you pull.
- Pause briefly when the rope is near your face, ensuring full contraction of the rear deltoids.
- Slowly extend your arms back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows above shoulder level throughout the movement to maximize rear deltoid engagement.
- Maintain a neutral spine and avoid arching your back during the exercise.
- Use a light to moderate weight to ensure proper form and prevent injury.
- Focus on controlled movements rather than speed to enhance muscle activation.
- Breathe out as you pull the rope towards your face and inhale as you return to the starting position.
- Ensure that your wrists remain straight and avoid excessive wrist flexion or extension.
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.
Squat
The squat is a fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It is performed by lowering the hips from a standing position and then returning to standing, while keeping the back straight and feet flat on the ground.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, toes slightly pointed out.
- Engage your core and keep your chest up.
- Bend your knees and push your hips back as if sitting in a chair.
- Lower your body until your thighs are at least parallel to the ground.
- Ensure your knees are tracking over your toes without collapsing inward.
- Push through your heels to return to the starting position.
- Maintain a neutral spine throughout the movement.
Technical tips
- Keep your weight on your heels to maintain balance and stability.
- Focus on keeping your chest lifted to avoid rounding your back.
- Use a mirror or have a partner check your form to ensure proper alignment.
- Start with bodyweight squats before adding weights to master the form.
- Breathe in as you lower down and exhale as you push up.
- Warm up properly before squatting to prevent injury.
Machine Shrugs
Machine Shrugs target the trapezius muscles, primarily focusing on the upper traps. This exercise is performed using a shrug machine, which provides stability and allows for controlled movement. It is effective for building strength and size in the upper back and improving posture.
Muscle focus
Step-by-step cues
- Adjust the seat height of the shrug machine so that the shoulder pads rest comfortably on your shoulders.
- Stand with your feet shoulder-width apart and grip the handles firmly.
- Keep your back straight and your core engaged throughout the exercise.
- Lift your shoulders straight up towards your ears in a shrugging motion, squeezing your traps at the top of the movement.
- Hold the contraction for a moment, then slowly lower your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your trapezius muscles to lift the weight, not your arms.
- Avoid rolling your shoulders; lift them straight up and down.
- Keep your movements controlled to maximize muscle engagement and reduce injury risk.
- Exhale as you lift your shoulders and inhale as you lower them.
- Start with a lighter weight to ensure proper form before increasing resistance.
Smith Incline Chest Press
The Smith Incline Chest Press is a compound exercise targeting the upper portion of the pectoral muscles, utilizing the Smith machine for guided movement. This exercise allows for controlled lifting with added stability, making it suitable for both beginners and advanced lifters aiming to enhance upper chest development.
Muscle focus
Step-by-step cues
- Set the bench to an incline angle of about 30-45 degrees under the Smith machine bar.
- Position yourself on the bench with your back firmly against it and feet flat on the floor.
- Grip the bar slightly wider than shoulder-width apart, ensuring wrists are straight and aligned with forearms.
- Unrack the bar by rotating it forward and position it directly above your upper chest.
- Inhale and lower the bar slowly to your chest, keeping elbows at a 45-degree angle to your body.
- Pause briefly when the bar is just above your chest without bouncing.
- Exhale and press the bar back up to the starting position, ensuring arms are fully extended but not locked.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is securely positioned before starting to prevent any movement during the exercise.
- Maintain a controlled tempo throughout, focusing on both the eccentric (lowering) and concentric (pressing) phases.
- Keep your core engaged to stabilize your body and prevent arching of the back.
- Adjust the incline angle if needed to target different areas of the chest more effectively.
- Warm up properly before attempting heavier weights to reduce risk of injury.
- Use a spotter if lifting heavy to ensure safety, especially when nearing muscle fatigue.
Weighted Plank
The Weighted Plank is an advanced core exercise that involves maintaining a plank position while adding extra weight to increase resistance. This exercise targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques, as well as the shoulders and lower back. It enhances core stability, strength, and endurance.
Muscle focus
Step-by-step cues
- Begin in a standard plank position with your forearms on the ground and elbows directly under your shoulders.
- Ensure your body forms a straight line from head to heels, engaging your core and glutes.
- Have a partner carefully place a weight plate on your lower back, ensuring it is centered and stable.
- Maintain the plank position, keeping your core tight and avoiding any sagging or arching of the back.
- Hold the position for the desired duration, then have your partner remove the weight before lowering your knees to the ground.
Technical tips
- Start with a lighter weight to ensure proper form before progressing to heavier weights.
- Focus on keeping your hips level and avoid letting them drop or rise during the exercise.
- Engage your glutes and quadriceps to help maintain a stable position.
- Breathe steadily throughout the exercise to maintain oxygen flow and reduce tension.
- If you experience any discomfort in your lower back, stop immediately and reassess your form.
Barbell Straight Leg Deadlift
The Barbell Straight Leg Deadlift is a compound exercise targeting the hamstrings, glutes, and lower back. It involves lifting a barbell from the floor with straight legs, focusing on hip hinge movement while maintaining a neutral spine. This exercise enhances posterior chain strength and flexibility.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, toes pointing forward, and the barbell over your mid-foot.
- Grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your legs straight but not locked, and engage your core.
- Hinge at the hips by pushing them back while keeping your back straight and chest up.
- Lower the barbell along your legs until you feel a stretch in your hamstrings.
- Pause briefly at the bottom, then drive your hips forward to return to the starting position.
- Maintain a neutral spine throughout the movement and avoid rounding your back.
Technical tips
- Focus on hinging at the hips rather than bending at the waist to protect your lower back.
- Keep the barbell close to your body to maintain balance and control.
- Engage your core muscles to stabilize your torso during the lift.
- Avoid locking your knees; keep them slightly bent to reduce strain on the joints.
- Control the descent of the barbell to maximize muscle engagement and prevent injury.
- Ensure your shoulders are retracted and not rounded forward during the lift.
Weighted Chin Up
The Weighted Chin Up is an advanced upper body exercise that targets the latissimus dorsi, biceps, and upper back muscles. By adding weight, this exercise increases resistance, enhancing muscle strength and hypertrophy. It requires a chin-up bar and additional weight, typically attached via a dip belt.
Muscle focus
Step-by-step cues
- Attach the desired weight to a dip belt securely around your waist.
- Stand beneath a chin-up bar and grasp it with an underhand grip, palms facing you, shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- Initiate the movement by pulling yourself up until your chin clears the bar.
- Pause briefly at the top of the movement, ensuring full contraction of the back muscles.
- Lower yourself in a controlled manner until your arms are fully extended.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your grip is firm to maintain control throughout the exercise.
- Focus on engaging your lats and biceps during the pull-up phase.
- Keep your core tight to prevent swinging or using momentum.
- Control the descent to maximize muscle engagement and prevent injury.
- Start with lighter weights to master form before progressing to heavier loads.
- Breath out as you pull up and inhale as you lower yourself down.
Dumbbell Bench Press
The Dumbbell Bench Press is a compound exercise that primarily targets the pectoral muscles, with secondary activation of the triceps and anterior deltoids. It is performed by lying on a flat bench and pressing dumbbells upwards from chest level until the arms are fully extended.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold a dumbbell in each hand with an overhand grip, palms facing forward.
- Position the dumbbells at chest level, elbows bent at approximately 90 degrees.
- Press the dumbbells upward by extending your arms until they are fully straightened above your chest.
- Pause briefly at the top of the movement, ensuring your arms are fully extended but not locked.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Ensure your shoulder blades are retracted and pressed against the bench for better support.
- Avoid flaring your elbows too wide; keep them at a 45-degree angle to your torso.
- Control the movement speed; avoid using momentum to lift the weights.
- Breathe out as you press the weights up and inhale as you lower them down.
- Start with lighter weights to perfect your form before progressing to heavier loads.
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.
Treadmill Run
The treadmill run is a cardiovascular exercise performed on a treadmill machine, designed to improve aerobic fitness, endurance, and overall cardiovascular health. It allows for controlled speed, incline, and duration settings, making it suitable for various fitness levels.
Muscle focus
Step-by-step cues
- Start by standing on the treadmill with your feet on the side rails.
- Attach the safety clip to your clothing to ensure the treadmill stops if needed.
- Set the treadmill to a low speed to begin and step onto the belt carefully.
- Gradually increase the speed to your desired running pace.
- Maintain an upright posture with your head up and shoulders relaxed.
- Keep your arms bent at a 90-degree angle, swinging naturally with each stride.
- Focus on landing softly on the midfoot and rolling through to the toes.
- Adjust the incline setting to simulate outdoor running conditions if desired.
- Cool down by gradually reducing speed before stepping off the treadmill.
Technical tips
- Warm up with a brisk walk or light jog for 5-10 minutes before increasing speed.
- Stay hydrated by drinking water before, during, and after your run.
- Use proper running shoes to provide adequate support and cushioning.
- Listen to music or podcasts to make longer runs more enjoyable.
- Monitor your heart rate to ensure you're working within your target zone.
- Vary your workouts by changing speed and incline settings regularly.
- Focus on breathing deeply and rhythmically to maintain endurance.
- Avoid holding onto the handrails as it can disrupt natural running form.
Banded Face Pull
The Banded Face Pull is an upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles. It helps improve shoulder stability and posture by strengthening the upper back and shoulder girdle. This exercise is performed using a resistance band, making it accessible and effective for various fitness levels.
Muscle focus
Step-by-step cues
- Attach a resistance band to a stable anchor point at chest height.
- Stand facing the anchor point with feet shoulder-width apart.
- Grasp the ends of the band with an overhand grip, palms facing down.
- Step back until there is tension in the band, arms extended in front of you.
- Engage your core and keep your back straight.
- Pull the band towards your face, leading with your elbows and keeping them high.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position, maintaining tension in the band.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows stay above your wrists throughout the movement to effectively target the rear deltoids.
- Maintain a neutral spine and avoid arching your lower back to prevent strain.
- Focus on squeezing your shoulder blades together at the peak of each repetition for maximum engagement.
- Control the movement both on the pull and release to maintain constant tension on the muscles.
- Start with a lighter resistance band to master form before progressing to heavier resistance.
Rope Straight-Arm Lat Pulldown
The Standing Cable Straight Arm Pulldown is an isolation exercise targeting the latissimus dorsi muscles. It involves pulling a cable bar down with straight arms from shoulder height to the thighs, engaging the back and core muscles. This exercise helps in developing back width and improving shoulder stability.
Muscle focus
Step-by-step cues
- Attach a straight bar to a high pulley on a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width.
- Step back slightly to create tension on the cable, keeping arms straight and elbows slightly bent.
- Engage your core and pull the bar down in an arc motion until it reaches your thighs.
- Keep your arms straight throughout the movement, avoiding any bending at the elbows.
- Slowly return the bar to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your knees to stabilize your stance.
- Focus on squeezing your lats as you pull the bar down.
- Avoid using momentum; control the movement throughout.
- Keep your shoulders down and back to prevent them from shrugging.
- Ensure your core is engaged to support your lower back.
- Do not lock your elbows; keep them slightly bent to reduce joint strain.
- Breathe out as you pull down and inhale as you return to the starting position.
Band Standing Side Bend
The Band Standing Side Bend is an exercise targeting the oblique muscles, which are part of the core. It involves bending the torso to the side while maintaining tension with a resistance band, helping to improve core stability and strength.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a resistance band in both hands.
- Place one end of the band under your left foot and hold the other end with your right hand.
- Keep your left hand on your hip or let it hang naturally by your side.
- Engage your core and keep your back straight.
- Slowly bend your torso to the right, pulling against the resistance of the band.
- Pause briefly at the bottom of the movement, feeling the stretch in your left oblique.
- Return to the starting position by contracting your left oblique muscles.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Ensure that your movements are controlled and deliberate to maximize muscle engagement.
- Avoid leaning forward or backward; focus on a pure lateral bend.
- Keep your shoulders relaxed and avoid shrugging them during the exercise.
- Maintain a slight bend in your knees to reduce strain on your lower back.
- Focus on using your oblique muscles to initiate and control the movement.
- Exhale as you bend to the side and inhale as you return to the starting position.
Cable Hip Adduction
Cable Hip Adduction is an isolation exercise targeting the adductor muscles of the inner thigh. It involves using a cable machine to provide resistance while moving the leg across the body's midline. This exercise helps in strengthening and toning the inner thighs, improving balance and stability.
Muscle focus
Step-by-step cues
- Attach an ankle strap to a low pulley on a cable machine.
- Secure the strap around your ankle and stand sideways to the machine.
- Position yourself so that the working leg is closest to the machine.
- Hold onto the machine or a stable surface for support.
- Start with your working leg extended out to the side.
- Slowly bring your leg across your body, keeping it straight.
- Pause briefly at the end of the movement, feeling the contraction in your inner thigh.
- Return to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Maintain an upright posture throughout the exercise to avoid strain on your back.
- Focus on using your inner thigh muscles to move your leg, rather than swinging it.
- Keep your core engaged to maintain balance and stability during the movement.
- Start with a light weight to master the form before increasing resistance.
- Ensure that movements are slow and controlled, especially when returning to the starting position.
- Avoid locking your knee; keep it slightly bent to reduce joint stress.
Lying Cable Face Pull
The Lying Cable Face Pull is an isolation exercise targeting the rear deltoids, upper back, and rotator cuff muscles. It is performed using a cable machine with a rope attachment, focusing on shoulder health and posture improvement.
Muscle focus
Step-by-step cues
- Set the cable pulley to a low position and attach a rope handle.
- Lie down on a bench facing the cable machine, ensuring your feet are flat on the floor.
- Grip the ends of the rope with an overhand grip, palms facing down.
- Start with your arms extended in front of you, keeping a slight bend in your elbows.
- Pull the rope towards your face by retracting your shoulder blades and bending your elbows outward.
- Pause briefly when your hands are near your face, ensuring maximum contraction in the rear deltoids.
- Slowly extend your arms back to the starting position, maintaining control of the weight.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing your shoulder blades together during each pull to maximize muscle engagement.
- Keep your core engaged to maintain stability throughout the movement.
- Avoid using momentum; perform each repetition in a controlled manner for optimal results.
- Ensure that your wrists remain neutral and do not bend excessively during the exercise.
- Breath out as you pull the rope towards your face and inhale as you return to the starting position.
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.
