4-Week Athletic Conditioning and Strength Plan: Progression Cycle 3
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.
Box Jumps
Box jumps are a plyometric exercise that involves jumping from the ground onto a raised platform, such as a box or bench. This exercise targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core for stabilization. Box jumps are effective for improving explosive power, agility, and overall athletic performance.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart at a comfortable distance from the box.
- Engage your core and bend your knees slightly to prepare for the jump.
- Swing your arms back and then forward as you explode upward, using your legs to propel yourself onto the box.
- Land softly on the box with both feet flat and knees slightly bent to absorb the impact.
- Stand up fully on the box to complete the movement.
- Step down carefully one foot at a time and reset for the next repetition.
Technical tips
- Ensure the box is stable and at an appropriate height for your fitness level to prevent injury.
- Focus on landing softly to reduce impact on your joints.
- Keep your core engaged throughout the movement to maintain balance and control.
- Start with a lower box height if you are new to box jumps and gradually increase as you become more confident.
- Use your arms to generate momentum and help with the jump.
- Maintain a consistent breathing pattern; exhale as you jump and inhale as you land.
Smith Machine Good Morning
The Smith Machine Good Morning is a compound exercise targeting the posterior chain, primarily focusing on the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a neutral spine, using the Smith Machine to guide the movement safely.
Muscle focus
Step-by-step cues
- Set the bar of the Smith Machine at shoulder height and position yourself under it, resting the bar across your upper traps.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Unlock the bar by rotating it forward and take a step back to clear the safety stops.
- Keep your chest up and core engaged as you hinge at the hips, pushing them backward.
- Lower your torso until it is nearly parallel to the floor, maintaining a slight bend in your knees.
- Reverse the movement by driving through your heels and extending your hips to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Engage your core muscles to stabilize your torso and protect your spine.
- Focus on hinging at the hips rather than bending at the waist.
- Keep a slight bend in your knees to reduce stress on the joints.
- Control the descent and ascent to maximize muscle engagement and prevent injury.
- Start with a lighter weight to master form before progressing to heavier loads.
- Ensure that your feet remain flat on the ground throughout the exercise.
Hanging Half Windmill
The Hanging Half Windmill is an advanced core exercise that targets the obliques, lower back, and hip flexors. It involves hanging from a bar and rotating the legs in a controlled manner to engage the core muscles effectively. This exercise requires significant upper body strength and core stability.
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 lift your legs to a 90-degree angle, so your body forms an 'L' shape.
- Slowly rotate your legs to one side while keeping them straight, aiming to bring them parallel to the ground.
- Pause briefly at the end of the rotation, maintaining control and tension in your core.
- Return your legs to the center position in a controlled manner.
- Repeat the movement on the opposite side.
- Perform the desired number of repetitions, ensuring even distribution on both sides.
Technical tips
- Ensure your grip is secure before starting to prevent slipping.
- Focus on slow and controlled movements to maximize core engagement.
- Keep your shoulders engaged and avoid swinging or using momentum.
- Breathe steadily throughout the exercise, exhaling as you rotate your legs.
- If you're unable to keep your legs straight, slightly bend your knees to reduce difficulty.
- Start with fewer repetitions and gradually increase as you build strength and stability.
Dumbbell Side Lunges
Dumbbell Side Lunges target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. This exercise enhances balance, stability, and lateral movement strength.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart, holding a dumbbell in each hand at your sides.
- Step out to the right side with your right foot, bending your right knee while keeping your left leg straight.
- Lower your hips back and down as you lunge, ensuring your right knee does not extend past your toes.
- Keep your chest up and core engaged throughout the movement.
- Push through your right foot to return to the starting position.
- Repeat on the left side, stepping out with your left foot.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Maintain a straight back and avoid leaning forward during the lunge.
- Ensure your knees are aligned with your toes to prevent injury.
- Start with lighter weights to focus on form before increasing resistance.
- Engage your core muscles to maintain balance and stability.
- Control the movement speed; avoid rushing through reps for better muscle engagement.
- Keep breathing steadily; exhale as you push back to the starting position.
Standing Hip Abduction
Standing Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It helps improve hip stability and strength, which is essential for various athletic activities and daily movements.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart. You can hold onto a stable surface like a wall or chair for balance.
- Shift your weight onto your left leg, keeping it slightly bent.
- Lift your right leg out to the side as high as you can without tilting your torso. Keep your toes pointing forward.
- Pause at the top of the movement, then slowly lower your leg back to the starting position.
- Complete the desired number of repetitions, then switch to the other leg.
Technical tips
- Maintain a straight posture throughout the exercise to engage the correct muscles.
- Avoid leaning to the side when lifting your leg; focus on isolating the movement in the hip.
- Control the movement both when lifting and lowering your leg to maximize muscle engagement.
- Start with a small range of motion if you're new to this exercise, gradually increasing as you gain strength.
- Incorporate resistance bands around your ankles for added difficulty once you master the basic form.
Saw Plank
The Saw Plank is an advanced core exercise that targets the abdominal muscles, obliques, and shoulders. It involves a dynamic movement that enhances stability and strength by incorporating a forward and backward sawing motion while maintaining a plank position.
Muscle focus
Step-by-step cues
- Start in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels.
- Engage your core and maintain a neutral spine throughout the exercise.
- Shift your body weight forward by pushing through your toes, moving your shoulders past your elbows.
- Reverse the motion by pulling back with your toes, bringing your shoulders behind your elbows.
- Continue this sawing motion for the desired number of repetitions or time.
Technical tips
- Keep your core tight to prevent sagging or arching of the lower back.
- Focus on controlled movements to maximize muscle engagement and avoid injury.
- Ensure your shoulders remain stable and do not collapse during the exercise.
- Breathe steadily throughout the movement to maintain endurance and control.
- If you feel strain in your lower back, adjust your form or reduce the range of motion.
Tuesday
Upper Strength
Upper Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Cross Body One-Arm Strength Press
The Cross Body One-Arm Strength Press is a unilateral exercise targeting the shoulders, chest, and triceps. It involves pressing a dumbbell across the body, engaging core stability and enhancing shoulder mobility. This exercise is beneficial for improving muscular balance and coordination.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in one hand at shoulder height.
- Engage your core and keep your back straight throughout the movement.
- Press the dumbbell across your body towards the opposite side, extending your arm fully.
- Pause briefly at the top of the movement, ensuring full extension and control.
- Slowly return to the starting position, maintaining tension in your muscles.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Keep your core tight to prevent twisting or leaning during the press.
- Focus on a controlled movement rather than using momentum to lift the weight.
- Ensure your wrist remains in a neutral position to avoid strain.
- Start with a lighter weight to master the form before progressing to heavier loads.
- Maintain a steady breathing pattern; exhale as you press and inhale as you return.
- Use a mirror or ask for feedback to ensure proper alignment and technique.
Band Assisted Pull Up
The Band Assisted Pull Up is a strength training exercise that uses a resistance band to provide assistance during the pull-up movement. This exercise targets the muscles of the back, particularly the latissimus dorsi, as well as the biceps and shoulders. It is an excellent way for beginners to build strength and improve their pull-up technique.
Muscle focus
Step-by-step cues
- Attach a resistance band securely to a pull-up bar.
- Place one foot or knee into the loop of the band to reduce your body weight.
- Grip the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and keep your body straight.
- Pull yourself up until your chin is above the bar, leading with your chest.
- Slowly lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a band with appropriate resistance; thicker bands provide more assistance.
- Focus on pulling with your back muscles rather than just your arms.
- Keep your elbows slightly in front of you to engage your lats effectively.
- Maintain a controlled movement throughout; avoid swinging or using momentum.
- Gradually decrease band assistance as you build strength.
- Ensure your grip is firm but relaxed to prevent unnecessary tension in the forearms.
One-Arm Dumbbell Incline Lateral Raise
The Dumbbell Incline One Arm Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It is performed on an incline bench, allowing for a greater range of motion and increased muscle activation. This exercise helps in building shoulder width and improving overall shoulder aesthetics.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit sideways on the bench with your non-working side against the backrest.
- Hold a dumbbell in your working hand with a neutral grip, arm hanging down naturally.
- Keep your core engaged and maintain a slight bend in your elbow.
- Raise the dumbbell out to the side until your arm is parallel to the floor.
- Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions and switch arms.
Technical tips
- Ensure your movements are controlled to maximize muscle engagement.
- Avoid using momentum; focus on using the deltoid to lift the weight.
- Keep your torso stable and avoid leaning or twisting during the exercise.
- Exhale as you lift the dumbbell and inhale as you lower it.
- Start with a lighter weight to master form before increasing resistance.
Korean Dip
The Korean Dip is an advanced bodyweight exercise that targets the triceps, shoulders, and chest. It involves a unique movement pattern that requires significant upper body strength and stability. This exercise is typically performed on parallel bars and is known for its dynamic transition from a dip to a horizontal hold.
Muscle focus
Step-by-step cues
- Begin by positioning yourself between parallel bars, gripping them firmly with your palms facing inward.
- Lift your body off the ground by straightening your arms, ensuring your shoulders are directly above your wrists.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- As you reach the bottom of the dip, lean forward and extend your legs behind you, transitioning into a horizontal position.
- Hold this position briefly, engaging your core and maintaining a straight line from head to heels.
- Return to the starting position by reversing the movement, bringing your legs back under you and pushing up through your arms.
Technical tips
- Focus on maintaining control throughout the movement to prevent swinging.
- Engage your core muscles to stabilize your body during the transition phase.
- Keep your elbows close to your body to maximize tricep engagement.
- Practice on lower bars initially if you're new to this exercise to build confidence and strength.
- Ensure proper warm-up of shoulders and wrists before attempting the Korean Dip to reduce injury risk.
Dumbbell Kelso Shrugs
The Dumbbell Kelso Shrug is an isolation exercise targeting the trapezius muscles, specifically the middle and lower fibers. It involves a horizontal shrugging motion performed while lying face down on an incline bench, allowing for a greater range of motion and focus on scapular retraction.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Lie face down on the bench with your chest supported and feet firmly on the ground.
- Hold a dumbbell in each hand with a neutral grip, arms hanging straight down.
- Engage your core and keep your neck in a neutral position.
- Exhale as you retract your shoulder blades, lifting the dumbbells towards your hips.
- Pause briefly at the top of the movement, ensuring full contraction of the trapezius muscles.
- Inhale as you slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Keep your elbows slightly bent but fixed throughout the exercise to maintain tension on the traps.
- Avoid using momentum; perform each rep with controlled motion to effectively target the trapezius muscles.
- Maintain a neutral spine and avoid arching your back during the exercise to prevent strain.
- Start with lighter weights to master form before progressing to heavier dumbbells.
Arm Circles
Shoulder circles are a dynamic warm-up exercise targeting the shoulder joints and surrounding muscles. This exercise helps improve mobility, flexibility, and blood flow to the shoulder area, reducing the risk of injury during more intense workouts.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and arms relaxed by your sides.
- Lift your shoulders towards your ears in a shrugging motion.
- Begin to move your shoulders in a circular motion, first moving them forward, up, back, and down.
- Complete the desired number of repetitions in the forward direction.
- Reverse the direction of the circles, moving your shoulders backward, up, forward, and down.
- Maintain a smooth and controlled motion throughout the exercise.
Technical tips
- Keep your core engaged to maintain good posture during the exercise.
- Perform the circles slowly to maximize the stretch and control.
- Focus on making large circles to fully engage the shoulder joint.
- Breathe naturally and avoid holding your breath.
- Start with smaller circles if you feel any discomfort or tightness.
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.
Dumbbell Bulgarian Squat
The Dumbbell Bulgarian Squat is a unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves performing a squat with one leg elevated behind you on a bench or platform while holding dumbbells for added resistance. This exercise improves balance, coordination, and strength in the lower body.
Muscle focus
Step-by-step cues
- Stand a few feet in front of a bench or platform with a dumbbell in each hand, arms hanging at your sides.
- Extend one leg back and place the top of your foot on the bench.
- Keep your chest up and core engaged as you begin to lower your hips by bending your front knee.
- Lower until your front thigh is parallel to the ground or as far as your mobility allows.
- Push through the heel of your front foot to return to the starting position.
- Complete the desired number of repetitions on one leg before switching to the other.
Technical tips
- Ensure your front knee does not extend beyond your toes during the squat to protect your joints.
- Maintain an upright torso throughout the movement to engage your core effectively.
- Start with lighter weights to master form and balance before progressing to heavier dumbbells.
- Focus on a slow and controlled descent to maximize muscle engagement and reduce injury risk.
- Keep your gaze forward to help maintain balance and proper posture.
Bird Dog
The Bird Dog exercise is a core stability movement that targets the lower back, abdominals, and glutes. It enhances balance, coordination, and overall core strength by requiring simultaneous extension of opposite limbs while maintaining a neutral spine.
Muscle focus
Step-by-step cues
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core to maintain a neutral spine throughout the movement.
- Simultaneously extend your right arm forward and left leg backward until they are parallel to the floor.
- Hold this position for a moment, ensuring your hips remain level and your back does not arch.
- Return to the starting position with control.
- Repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Focus on keeping your core engaged to prevent any sagging or arching of the lower back.
- Move slowly and with control to enhance stability and balance.
- Keep your gaze down to maintain a neutral neck position.
- Ensure that your hips remain square to the ground throughout the exercise.
- If you find it challenging to maintain balance, start by extending only one limb at a time.
Low High Cable Chest Fly
The Low High Cable Chest Fly is an isolation exercise targeting the pectoral muscles. It involves using a cable machine to perform a fly motion from a low to high angle, emphasizing the upper portion of the chest. This exercise helps in developing chest definition and strength.
Muscle focus
Step-by-step cues
- Set the cable pulleys to the lowest position on the machine.
- Attach handles to each pulley and stand in the center, holding one handle in each hand.
- Step forward slightly with one foot for stability, keeping your back straight and core engaged.
- Start with your arms down and slightly bent at the elbows, palms facing up.
- Exhale and bring your arms upward and together in an arc motion until they meet at shoulder height.
- Squeeze your chest muscles at the top of the movement.
- Inhale and slowly return to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Keep a slight bend in your elbows throughout the exercise to reduce strain on the joints.
- Focus on squeezing your chest muscles at the top of the movement for maximum contraction.
- Maintain a controlled motion; avoid using momentum to lift the weights.
- Ensure your shoulders remain down and back to prevent unnecessary strain.
- Adjust your stance if needed to maintain balance and stability during the exercise.
- Start with a lighter weight to master form before increasing resistance.
Rotary Torso
The Lever Trunk Rotation is an exercise targeting the oblique muscles and core stability. It involves rotating the torso against resistance, typically using a lever machine, to enhance rotational strength and improve core engagement.
Muscle focus
Step-by-step cues
- Adjust the seat height on the lever machine so that the pivot point aligns with your midsection.
- Sit down and secure your feet under the foot pads, ensuring your knees are slightly bent.
- Grasp the handles firmly with both hands, keeping your elbows slightly bent.
- Engage your core muscles and maintain an upright posture throughout the movement.
- Slowly rotate your torso to one side, using your oblique muscles to control the motion.
- Pause briefly at the end of the rotation to maximize muscle engagement.
- Return to the starting position in a controlled manner.
- Repeat the movement on the opposite side to complete one full repetition.
Technical tips
- Focus on using your oblique muscles rather than relying on momentum to perform the rotation.
- Maintain a slow and controlled pace to ensure maximum muscle activation and reduce injury risk.
- Keep your shoulders relaxed and avoid shrugging them during the exercise.
- Exhale as you rotate your torso and inhale as you return to the starting position.
- Ensure that your hips remain stable and do not sway during the movement.
- Start with a lighter weight to master proper form before increasing resistance.
Landmine Squat
The Landmine Squat is a compound exercise that targets the quadriceps, glutes, and core. It involves using a landmine attachment, which is a barbell anchored at one end, allowing for a unique range of motion. This exercise is beneficial for building lower body strength and improving balance and coordination.
Muscle focus
Step-by-step cues
- Position the barbell in the landmine attachment, ensuring it is securely anchored.
- Stand facing the barbell with your feet shoulder-width apart.
- Grip the end of the barbell with both hands, holding it close to your chest.
- Engage your core and keep your chest up as you begin to lower into a squat by bending your knees and pushing your hips back.
- Descend until your thighs are parallel to the ground or as low as your mobility allows.
- Drive through your heels to return to the starting position, extending your hips and knees fully.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the movement to avoid unnecessary strain on your back.
- Keep your weight distributed evenly across your feet to ensure stability.
- Focus on engaging your core muscles to support your lower back during the squat.
- Ensure that your knees track over your toes as you descend to prevent knee injuries.
- Control the movement both on the way down and up to maximize muscle engagement.
- Adjust your stance width if necessary to find a comfortable position that allows for optimal squat depth.
Neck Curl
The neck curl is an isolation exercise targeting the neck flexor muscles, primarily the sternocleidomastoid. It helps in strengthening the neck, improving posture, and enhancing overall neck stability. This exercise is typically performed lying on a bench or flat surface with controlled movements to ensure safety and effectiveness.
Muscle focus
Step-by-step cues
- Lie on your back on a flat bench with your head hanging off the edge.
- Place a small weight plate or resistance band across your forehead.
- Keep your shoulders relaxed and your body stable throughout the exercise.
- Slowly curl your chin towards your chest by flexing your neck.
- Pause briefly at the top of the movement, ensuring full contraction of the neck muscles.
- Slowly return to the starting position with control, avoiding any sudden movements.
- Repeat for the desired number of repetitions.
Technical tips
- Start with a light weight to avoid strain and gradually increase as you build strength.
- Focus on slow, controlled movements to maximize muscle engagement and minimize injury risk.
- Maintain a neutral spine and avoid lifting your shoulders during the exercise.
- Ensure that your breathing is steady; exhale as you curl up and inhale as you return to the starting position.
- Perform this exercise at the end of your workout to prevent fatigue from affecting other exercises.
- If you experience any discomfort or pain, stop immediately and reassess your form or consult a professional.
Archer Push-Up
The Archer Push Up is an advanced bodyweight exercise that targets the chest, triceps, and shoulders while also engaging the core and stabilizing muscles. It involves a wider hand placement and shifting of body weight from one side to the other, mimicking the motion of drawing a bow.
Muscle focus
Step-by-step cues
- Start in a standard push-up position with your hands placed wider than shoulder-width apart.
- Extend one arm fully to the side, keeping it straight, while the other arm remains bent.
- Lower your body towards the bent arm, keeping your core tight and back straight.
- Pause briefly at the bottom of the movement, ensuring your chest is close to the ground.
- Push through the bent arm to return to the starting position.
- Shift your weight to the opposite side and repeat the movement with the other arm.
Technical tips
- Ensure your hands are placed wider than shoulder-width to allow for proper weight shifting.
- Keep your core engaged throughout the exercise to maintain stability and prevent sagging hips.
- Focus on controlled movements rather than speed to maximize muscle engagement and reduce injury risk.
- Breathe in as you lower your body and exhale as you push back up.
- If you're new to this exercise, start with a modified version by performing it on your knees or using an elevated surface for support.
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.
Dumbbell Split Squat
The Dumbbell Split Squat is a unilateral lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. It enhances balance, stability, and strength by isolating each leg individually. This exercise is performed with a dumbbell in each hand, allowing for increased resistance and muscle engagement.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Step one foot forward into a lunge position, ensuring your feet are staggered and hip-width apart.
- Lower your back knee towards the ground by bending both knees until your front thigh is parallel to the floor.
- Ensure your front knee is directly above your ankle and does not extend past your toes.
- Push through the heel of your front foot to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Keep your torso upright throughout the movement to maintain balance.
- Engage your core muscles to stabilize your body during the exercise.
- Focus on keeping your front knee aligned with your toes to prevent injury.
- Control the descent and ascent to maximize muscle engagement and effectiveness.
- Start with lighter weights to perfect your form before progressing to heavier dumbbells.
Seated Arnold Dumbbell Press
The Seated Arnold Dumbbell Press is a compound shoulder exercise that targets the deltoids, particularly the anterior and lateral heads, while also engaging the triceps and upper chest. Named after Arnold Schwarzenegger, this variation of the dumbbell shoulder press involves a rotational movement that enhances shoulder stability and muscle activation.
Muscle focus
Step-by-step cues
- Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing your body.
- Keep your feet flat on the floor, core engaged, and back pressed against the bench.
- Begin by rotating your palms outward as you press the dumbbells overhead until your arms are fully extended.
- Pause briefly at the top, ensuring your elbows are not locked.
- Slowly lower the dumbbells back to the starting position while rotating your palms back to face your body.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled motion throughout the exercise to maximize muscle engagement and reduce injury risk.
- Keep your core tight to stabilize your torso and prevent arching of the lower back.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
- Focus on breathing steadily; exhale as you press up and inhale as you lower the weights.
- Ensure your elbows stay slightly bent at the top of the movement to avoid joint strain.
Flag
The Flag, also known as the Human Flag, is an advanced bodyweight exercise that requires significant strength, balance, and core stability. It involves holding the body horizontally while gripping a vertical pole or similar structure. This exercise primarily targets the obliques, shoulders, and lats, while also engaging the entire core and stabilizing muscles.
Muscle focus
Step-by-step cues
- Find a sturdy vertical pole or similar structure that can support your weight.
- Place your lower hand in an overhand grip at about waist height on the pole.
- Position your upper hand in an underhand grip above your head on the pole.
- Engage your core and pull with your upper hand while pushing with your lower hand to lift your body off the ground.
- Keep your body straight and horizontal to the ground, maintaining tension throughout your core and legs.
- Hold the position for as long as possible, then slowly lower yourself back to the starting position.
Technical tips
- Start with basic core and shoulder strengthening exercises before attempting the Flag.
- Practice holding a tucked position first to build strength and balance.
- Ensure both hands are gripping firmly and actively engage your lats for stability.
- Focus on keeping your body rigid and avoid bending at the hips or knees.
- Breath steadily and maintain control throughout the movement to improve endurance.
- Gradually increase hold time as you build strength and confidence in the position.
Sitting Twist
The Sitting Twist is an effective core exercise targeting the oblique muscles. It involves rotating the torso while seated, engaging the abdominal muscles for stability and control. This exercise can be performed with or without added resistance, such as a medicine ball or dumbbell, to increase intensity.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly to engage your core.
- Hold your hands together in front of your chest or grasp a weight if using resistance.
- Keep your back straight and rotate your torso to the right, bringing your hands or weight beside your hip.
- Return to the center and then rotate to the left, repeating the movement.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Maintain a straight back throughout the exercise to avoid strain on the lower back.
- Engage your core muscles by pulling your navel towards your spine for better stability.
- Control the movement speed; avoid using momentum to twist.
- If using a weight, start with a lighter one to ensure proper form before increasing resistance.
- Breathe steadily, exhaling as you twist and inhaling as you return to center.
Nordic Hamstring Curl
The Nordic Hamstring Curl is a bodyweight exercise targeting the hamstrings, focusing on eccentric strength development. It involves lowering the body from a kneeling position while keeping the upper body straight, using the hamstrings to control the descent.
Muscle focus
Step-by-step cues
- Kneel on a soft surface with your feet secured under a stable object or held by a partner.
- Keep your body straight from your head to your knees.
- Cross your arms over your chest or place them at your sides.
- Slowly lean forward, keeping your back straight and engaging your core.
- Lower yourself as far as you can while maintaining control, then push back up to the starting position.
Technical tips
- Ensure your feet are securely anchored to prevent slipping.
- Focus on controlling the descent to maximize eccentric loading of the hamstrings.
- If you struggle to return to the starting position, use your hands to lightly push off the ground.
- Maintain a straight line from head to knees throughout the movement to avoid unnecessary strain on the lower back.
- Start with partial range of motion if full range is too challenging, and gradually increase as strength improves.
Dumbbell Half Kneeling Shoulder Press
The Dumbbell Half Kneeling Shoulder Press is an exercise that targets the deltoids, triceps, and core. It involves pressing a dumbbell overhead while in a half-kneeling position, which helps improve shoulder stability and core engagement.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your right knee down and left foot flat on the ground in front of you, forming a 90-degree angle with your left knee.
- Hold a dumbbell in your right hand at shoulder height with your palm facing forward.
- Engage your core to maintain an upright torso and stabilize your position.
- Press the dumbbell overhead by extending your arm fully, keeping your wrist straight and aligned with your shoulder.
- Slowly lower the dumbbell back to the starting position at shoulder height.
- Complete the desired number of repetitions, then switch sides to perform the exercise with your left knee down and right foot forward.
Technical tips
- Keep your core tight throughout the movement to prevent arching of the lower back.
- Ensure that your front foot is firmly planted on the ground for stability.
- Maintain a neutral spine by keeping your head aligned with your spine and looking straight ahead.
- Avoid shrugging your shoulders as you press; keep them down and away from your ears.
- Control the movement on both the upward and downward phases to maximize muscle engagement.
- Start with a lighter weight to master form before progressing to heavier dumbbells.
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.
