4-Week Athletic Conditioning and Strength Plan: Progression Cycle 4
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.
Lowbar Squat
The Lowbar Squat is a compound exercise primarily targeting the muscles of the lower body, including the quadriceps, hamstrings, glutes, and lower back. It involves placing the barbell lower on the back compared to the high bar squat, typically across the posterior deltoids and just below the spine of the scapula. This positioning allows for a more horizontal back angle and greater hip flexion, emphasizing posterior chain engagement.
Muscle focus
Step-by-step cues
- Set up a barbell in a squat rack at about chest height.
- Position yourself under the bar, placing it across your posterior deltoids just below the spine of your scapula.
- Grip the bar with your hands slightly wider than shoulder-width apart, keeping your wrists straight.
- Step back from the rack with feet shoulder-width apart and toes slightly pointed out.
- Take a deep breath, brace your core, and initiate the squat by pushing your hips back and bending your knees.
- Lower yourself until your hip crease is below your knee level while maintaining a neutral spine.
- Drive through your heels to return to the starting position, extending your hips and knees simultaneously.
- Exhale at the top of the movement and repeat for desired repetitions.
Technical tips
- Ensure that the barbell is positioned securely on your back to avoid slipping during the lift.
- Maintain a tight core throughout the movement to support your lower back.
- Focus on pushing through your heels to maximize glute and hamstring activation.
- Keep your chest up and eyes forward to help maintain proper spinal alignment.
- Warm up thoroughly before performing heavy sets to reduce injury risk.
- Start with lighter weights to master form before progressing to heavier loads.
- Consider using lifting shoes for better stability and ankle support.
Band Standing Balance Glute Kickback
The Band Standing Balance Glute Kickback is a lower body exercise that targets the gluteus maximus and improves balance and core stability. It involves extending one leg backward against the resistance of a band while maintaining an upright posture.
Muscle focus
Step-by-step cues
- Secure a resistance band around your ankles.
- Stand upright with feet hip-width apart and engage your core.
- Shift your weight onto your left leg and slightly bend the knee.
- Lift your right foot off the ground and extend it backward, keeping the leg straight.
- Squeeze your glutes at the top of the movement.
- Slowly return to the starting position without touching the ground.
- Complete the desired number of repetitions, then switch legs.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance.
- Focus on squeezing your glutes as you extend your leg backward.
- Maintain a slight bend in the standing leg to reduce strain on the knee.
- Avoid arching your back; keep it neutral to prevent injury.
- Perform the movement slowly and with control for maximum effectiveness.
- Use a mirror to ensure proper form and alignment during the exercise.
Band Bicycle Crunches
Band Bicycle Crunches are a core-strengthening exercise that targets the abdominal muscles, particularly the obliques, while incorporating resistance bands to increase intensity. This exercise enhances core stability and improves rotational strength.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and a resistance band looped around both feet.
- Place your hands behind your head with elbows wide, ensuring not to pull on your neck.
- Lift your shoulders off the mat into a crunch position and simultaneously bring your right knee towards your chest while extending your left leg out straight.
- Twist your torso to bring your left elbow towards your right knee, engaging your obliques.
- Switch sides by extending your right leg and bringing your left knee towards your chest, twisting to bring your right elbow towards your left knee.
- Continue alternating sides in a controlled manner for the desired number of repetitions.
Technical tips
- Keep the movement slow and controlled to maximize muscle engagement and prevent injury.
- Focus on using your core muscles to twist, rather than pulling on your neck with your hands.
- Ensure that the resistance band is securely looped around both feet to maintain consistent tension throughout the exercise.
- Exhale as you twist and inhale as you return to the starting position for optimal breathing technique.
- Maintain a slight bend in the extended leg to keep tension on the band and prevent it from slipping.
Seated Leg Extension Machine
The Seated Leg Extension Machine targets the quadriceps muscles located at the front of the thigh. This isolation exercise is designed to improve strength and definition in the quadriceps, making it a staple in lower body workouts. The machine consists of a padded seat, a backrest, and a lever with a padded bar that rests on the lower legs just above the ankles.
Muscle focus
Step-by-step cues
- Adjust the seat so that your knees align with the pivot point of the machine.
- Sit back against the backrest and place your feet under the padded bar, ensuring it rests just above your ankles.
- Grip the handles on either side of the seat for stability.
- Begin by extending your legs fully while exhaling, keeping your back pressed against the backrest.
- Pause briefly at the top of the movement with your legs fully extended.
- Slowly lower the weight back to the starting position while inhaling, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure proper alignment by adjusting the seat so that your knees are in line with the machine's pivot point.
- Keep your movements controlled to maximize muscle engagement and reduce risk of injury.
- Avoid locking your knees at full extension to prevent joint strain.
- Focus on using your quadriceps to lift the weight rather than relying on momentum.
- Maintain a neutral spine by keeping your back against the backrest throughout the exercise.
- Start with a lighter weight to perfect your form before increasing resistance.
Barbell Glute Bridge
The Barbell Glute Bridge is a compound exercise targeting the gluteal muscles, primarily the gluteus maximus. It involves lifting the hips off the ground while supporting a barbell across the hips, effectively engaging the lower body and core.
Muscle focus
Step-by-step cues
- Begin by sitting on the floor with your upper back resting against a bench and your feet flat on the ground, hip-width apart.
- Roll a barbell over your legs until it is positioned directly above your hips. Use a pad to cushion your hips if necessary.
- Brace your core and squeeze your glutes as you drive through your heels to lift your hips towards the ceiling.
- Ensure that your body forms a straight line from shoulders to knees at the top of the movement.
- Pause briefly at the top, then slowly lower your hips back to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your chin tucked and gaze forward to maintain a neutral spine throughout the movement.
- Focus on squeezing your glutes at the top of each rep for maximum muscle engagement.
- Avoid arching your lower back; maintain a straight line from shoulders to knees.
- Ensure that your feet are placed firmly on the ground and do not shift during the exercise.
- Start with a lighter weight to master form before progressing to heavier loads.
Hanging Knees to Elbows
Hanging Knees to Elbows is a core-strengthening exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. It also engages the hip flexors and stabilizes the shoulders and grip strength. This exercise is performed by hanging from a pull-up bar and bringing the knees up towards the elbows in a controlled manner.
Muscle focus
Step-by-step cues
- Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
- Hang freely with your arms fully extended and feet off the ground.
- Engage your core by pulling your belly button towards your spine.
- Inhale deeply, then exhale as you lift your knees towards your elbows.
- Keep the movement controlled, avoiding swinging or using momentum.
- Pause briefly when your knees are close to your elbows.
- Slowly lower your legs back to the starting position while maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your grip is secure to prevent slipping during the exercise.
- Focus on engaging your core throughout the movement to maximize effectiveness.
- Avoid using momentum; perform each repetition in a slow and controlled manner.
- If you're unable to bring your knees all the way to your elbows, aim for a range of motion that challenges you without compromising form.
- Maintain steady breathing; exhale as you lift your knees and inhale as you lower them.
- Consider using wrist straps if grip strength is a limiting factor.
- To increase difficulty, try holding the top position for a longer duration.
Tuesday
Upper Strength
Upper Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Standing Press Around
The Standing Press Around is a dynamic shoulder exercise that targets the deltoids, trapezius, and upper chest. It involves a circular motion with a weight, engaging multiple muscle groups to improve shoulder stability and strength.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Begin with the dumbbells at shoulder height, palms facing forward.
- Press the weights overhead in a circular motion, moving them outward and upward.
- As you reach the top of the movement, rotate your wrists so that your palms face each other.
- Continue the circular motion by bringing the weights down in front of you, returning to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance and stability.
- Use a controlled motion to avoid swinging the weights, which can lead to injury.
- Start with lighter weights to master the form before progressing to heavier loads.
- Focus on maintaining a smooth and continuous circular motion for maximum effectiveness.
- Ensure your elbows are slightly bent at the top of the movement to reduce joint strain.
One-Arm Lever High Row
The One-Arm Lever High Row is a unilateral exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles. It utilizes a lever machine to provide resistance, allowing for controlled movement and focus on muscle contraction. This exercise helps in improving muscle symmetry and strength in the upper body.
Muscle focus
Step-by-step cues
- Adjust the seat height of the lever machine so that the handle is at shoulder level when seated.
- Sit down and brace your feet firmly on the footrest or floor.
- Grasp the handle with one hand using a neutral grip (palm facing inward).
- Keep your chest pressed against the pad and maintain a straight back.
- Pull the handle towards your torso by retracting your shoulder blade and bending your elbow.
- Pause briefly at the peak contraction while squeezing your back muscles.
- Slowly extend your arm to return to the starting position, maintaining control throughout.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Focus on pulling with your back muscles rather than your arm to maximize engagement.
- Keep your core tight to prevent unnecessary movement or twisting during the exercise.
- Maintain a slow and controlled tempo, especially during the eccentric phase when lowering the weight.
- Ensure that your shoulder blade moves naturally with each repetition to enhance muscle activation.
- Avoid locking out your elbow completely at the end of each repetition to keep tension on the muscles.
- Use a full range of motion for optimal muscle development and flexibility.
Dumbbell Standing Driver
The Dumbbell Standing Driver is a shoulder exercise that primarily targets the deltoids, with secondary engagement of the trapezius and upper chest muscles. This exercise involves holding a dumbbell with both hands and simulating a steering wheel motion, which helps in enhancing shoulder stability and strength.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, maintaining a slight bend in your knees for stability.
- Hold a dumbbell vertically with both hands at chest level, gripping it firmly on each end.
- Engage your core to maintain an upright posture and avoid arching your back.
- Extend your arms straight out in front of you, keeping a slight bend in the elbows to reduce joint strain.
- Rotate the dumbbell to the left as if turning a steering wheel, then return to the center.
- Rotate the dumbbell to the right, then return to the center.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to support your lower back.
- Focus on controlled movements; avoid swinging or using momentum.
- Maintain a slight bend in your elbows to protect your joints from strain.
- Ensure that your shoulders remain relaxed and down, away from your ears.
- Breathe steadily, exhaling as you rotate the dumbbell and inhaling as you return to the center.
- Start with a lighter weight to master the form before progressing to heavier dumbbells.
Decline Dumbbell Bench Press
The Decline Dumbbell Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, while also engaging the triceps and anterior deltoids. This exercise is performed on a decline bench, which allows for a greater emphasis on the lower chest compared to flat or incline variations.
Muscle focus
Step-by-step cues
- Set the bench to a decline angle of approximately 15 to 30 degrees.
- Lie back on the bench with your feet secured under the foot pads.
- Hold a dumbbell in each hand with an overhand grip, palms facing forward.
- Extend your arms straight above your chest, keeping a slight bend in your elbows.
- Lower the dumbbells slowly to the sides of your chest, maintaining control throughout the movement.
- Pause briefly at the bottom, then press the dumbbells back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat against the bench throughout the exercise to maintain stability.
- Focus on controlled movements; avoid using momentum to lift the weights.
- Keep your wrists straight and aligned with your forearms to prevent strain.
- Exhale as you press the dumbbells upward and inhale as you lower them.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Engage your core muscles to help stabilize your body during the lift.
Wide Grip Lat Pulldown
The Wide Grip Lat Pulldown is a compound exercise primarily targeting the latissimus dorsi muscles in the back. It also engages the biceps, forearms, and shoulders. This exercise is performed using a cable machine with a wide bar attachment, allowing for a greater range of motion and increased muscle activation in the upper back.
Muscle focus
Step-by-step cues
- Sit down at the lat pulldown machine and adjust the knee pad to fit snugly against your thighs to prevent your body from lifting during the exercise.
- Grasp the bar with an overhand grip, hands placed wider than shoulder-width apart.
- Lean back slightly at an angle of about 30 degrees while keeping your chest up and core engaged.
- Pull the bar down towards your upper chest by squeezing your shoulder blades together and driving your elbows down and back.
- Pause briefly at the bottom of the movement, ensuring maximum contraction in the lats.
- Slowly release the bar back to the starting position with controlled movement, fully extending your arms.
Technical tips
- Ensure your grip is wide enough to maximize lat engagement but not so wide that it causes discomfort or strain.
- Keep your core tight throughout the movement to maintain stability and support your lower back.
- Avoid using momentum; focus on controlled movements to effectively target the muscles.
- Exhale as you pull the bar down and inhale as you return to the starting position.
- If you experience shoulder discomfort, try adjusting your grip width or consult with a fitness professional.
Plate Front Raise
The Plate Front Raise is an isolation exercise targeting the anterior deltoids. It involves lifting a weight plate in front of the body, primarily engaging the shoulder muscles. This exercise helps in building shoulder strength and improving shoulder stability.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a weight plate with both hands at the 3 o'clock and 9 o'clock positions.
- Keep your arms straight but not locked, and hold the plate in front of your thighs.
- Engage your core and maintain a slight bend in your knees to stabilize your body.
- Inhale and slowly lift the plate upward in a controlled motion until it reaches shoulder height.
- Pause briefly at the top of the movement, ensuring your shoulders are engaged.
- Exhale as you lower the plate back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your shoulder muscles to lift the plate, avoiding momentum or swinging.
- Keep your back straight and avoid arching to prevent strain on your lower back.
- Start with a lighter weight to master form before progressing to heavier plates.
- Maintain a steady breathing pattern; inhale as you lift and exhale as you lower.
- Ensure your wrists remain neutral and do not bend during the exercise.
- Perform the movement slowly to maximize muscle engagement and control.
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.
Rear Lunge
The rear lunge is a lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. It involves stepping backward into a lunge position, which helps improve balance, coordination, and lower body strength. This exercise can be performed with body weight or additional resistance such as dumbbells or a barbell.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart and hands on your hips or holding weights at your sides.
- Step back with your right foot, landing on the ball of your foot and keeping your heel off the ground.
- Lower your hips until both knees are bent at approximately 90 degrees. Your front knee should be directly above your ankle, and your back knee should hover just above the floor.
- Push through the heel of your front foot to return to the starting position.
- Repeat the movement with the left leg stepping back. Continue alternating legs for the desired number of repetitions.
Technical tips
- Maintain an upright torso throughout the movement to prevent leaning forward.
- Engage your core muscles to help stabilize your body and maintain balance.
- Ensure that your front knee does not extend beyond your toes to protect your knee joint.
- Focus on a smooth and controlled motion rather than speed to maximize muscle engagement.
- If using weights, start with lighter loads to perfect form before progressing to heavier weights.
Seated Cable Row
The Cable Low Seated Row is a compound exercise targeting the muscles of the upper back, including the latissimus dorsi, rhomboids, trapezius, and biceps. It involves pulling a weighted cable handle towards the torso while seated, emphasizing back muscle engagement and posture.
Muscle focus
Step-by-step cues
- Sit on the low row machine with your feet firmly placed on the foot platform and knees slightly bent.
- Grasp the cable handle with both hands using a neutral grip (palms facing each other).
- Keep your back straight and chest up as you lean slightly forward at the hips to reach the handle.
- Pull the handle towards your abdomen by retracting your shoulder blades and bending your elbows.
- Pause briefly when the handle reaches your torso, ensuring full contraction of the back muscles.
- Slowly extend your arms back to the starting position while maintaining control over the weight.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains straight throughout the movement to avoid strain.
- Focus on squeezing your shoulder blades together at the peak of each row for maximum muscle engagement.
- Avoid using momentum; perform each repetition in a controlled manner.
- Keep your core engaged to stabilize your torso during the exercise.
- Adjust the seat height and foot placement to ensure proper alignment and comfort.
- Breath out as you pull the handle towards you and inhale as you return to the starting position.
Decline Smith Bench Press
The Decline Smith Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, with secondary involvement of the triceps and anterior deltoids. Utilizing the Smith machine provides stability and control, allowing for a focused contraction of the chest muscles while minimizing the risk of injury. This exercise is performed on a decline bench set at an angle, which shifts emphasis to the lower chest.
Muscle focus
Step-by-step cues
- Set the decline bench at a 15-30 degree angle under the Smith machine bar.
- Lie back on the bench with your feet secured under the footpads or firmly planted 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 your wrists or releasing the safety catches, keeping your arms extended.
- Lower the bar slowly towards your lower chest, maintaining control and keeping elbows at a 45-degree angle to your body.
- Pause briefly when the bar is just above your chest, ensuring tension in the muscles.
- Press the bar back up to the starting position by extending your arms, without locking elbows at the top.
- Repeat for desired repetitions, then safely re-rack the bar.
Technical tips
- Ensure your back remains flat against the bench throughout the movement to avoid strain.
- Focus on controlled movements; avoid bouncing the bar off your chest to prevent injury.
- Keep your core engaged for stability and to support proper form during each repetition.
- Adjust hand placement if necessary to ensure comfort and optimal muscle engagement.
- Warm up thoroughly before performing heavy sets to prepare muscles and joints.
- Breathing is crucial: inhale as you lower the bar and exhale as you press it back up.
Hanging Knee To Chest
The Hanging Knee To Chest exercise targets the abdominal muscles, particularly the lower abs, and also engages the hip flexors. It is performed by hanging from a pull-up bar and drawing the knees up towards the chest in a controlled manner.
Muscle focus
Step-by-step cues
- Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
- Allow your body to hang freely with arms fully extended and feet off the ground.
- Engage your core and keep your back straight.
- Slowly lift your knees towards your chest by flexing at the hips and knees.
- Pause briefly at the top of the movement when your thighs are parallel to the ground or higher.
- Lower your legs back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a firm grip on the bar to maintain stability throughout the exercise.
- Focus on using your abdominal muscles to lift your knees rather than swinging your legs.
- Keep movements slow and controlled to maximize muscle engagement.
- Avoid using momentum; this reduces the effectiveness of the exercise.
- Exhale as you lift your knees and inhale as you lower them back down.
- If you find it difficult to keep your body stable, try engaging your shoulder blades slightly for added support.
Snatch
The snatch is a dynamic Olympic weightlifting exercise that involves lifting a barbell from the ground to overhead in one continuous motion. It requires a combination of strength, speed, flexibility, and technique. The movement is divided into several phases: the first pull, transition, second pull, and catch.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, toes slightly turned out. Position the barbell over the middle of your feet.
- Grip the barbell with a wide grip, arms straight and outside of your knees.
- Lower your hips with your chest up and back straight, keeping your gaze forward.
- Initiate the lift by pushing through your heels, extending your knees and hips in a smooth motion.
- As the bar passes your knees, transition by pulling the bar close to your body and shrugging your shoulders.
- Explosively extend your hips and knees while pulling yourself under the bar.
- Catch the bar overhead in a deep squat position with arms fully extended and locked out.
- Stand up from the squat position to complete the lift, keeping the bar stable overhead.
Technical tips
- Ensure your grip is wide enough to allow for a comfortable overhead position.
- Keep the barbell close to your body throughout the lift to maintain control and efficiency.
- Focus on an explosive hip extension to generate maximum power during the second pull.
- Practice flexibility in shoulders and ankles to achieve a stable overhead squat position.
- Use lighter weights initially to perfect technique before progressing to heavier loads.
- Maintain a neutral spine throughout the lift to prevent injury and ensure proper form.
Cable Neutral Grip Lat Pulldown
The Cable Wide Neutral Grip Lat Pulldown targets the latissimus dorsi muscles, along with the biceps, shoulders, and upper back. This exercise is performed using a cable machine with a wide neutral grip attachment, allowing for a natural hand position that reduces strain on the wrists and shoulders while effectively engaging the back muscles.
Muscle focus
Step-by-step cues
- Sit at a cable pulldown machine and adjust the knee pad to secure your legs.
- Attach a wide neutral grip handle to the high pulley.
- Grasp the handle with palms facing each other, arms fully extended overhead.
- Lean back slightly at the hips, keeping your chest up and core engaged.
- Pull the handle down towards your upper chest by driving your elbows down and back.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly extend your arms back to the starting position under control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight arch in your lower back throughout the exercise to protect your spine.
- Focus on pulling with your elbows rather than your hands to better engage the lats.
- Avoid using momentum; control the movement both on the way down and up.
- Keep your shoulders down and away from your ears to prevent unnecessary tension.
- Ensure a full range of motion by fully extending your arms at the top of each rep.
- Breathe out as you pull down and inhale as you return to the starting position.
Planche Dips
Planche Dips are an advanced bodyweight exercise that combines elements of the planche hold and dip movement. This exercise primarily targets the chest, shoulders, triceps, and core muscles. It requires significant upper body strength, balance, and coordination.
Muscle focus
Step-by-step cues
- Begin in a planche position with your hands on the ground, arms straight, and body parallel to the floor.
- Engage your core and maintain a hollow body position to keep your body stable.
- Slowly bend your elbows to lower your body towards the ground while keeping your legs elevated and straight.
- Pause briefly at the bottom of the movement, ensuring your elbows do not flare out excessively.
- Press through your palms to straighten your arms and return to the starting planche position.
- Repeat for the desired number of repetitions while maintaining control throughout the movement.
Technical tips
- Ensure your wrists are strong and flexible to handle the pressure during Planche Dips.
- Focus on keeping your core tight to prevent sagging or arching of the lower back.
- Practice static planche holds to build foundational strength before attempting Planche Dips.
- Use parallettes or push-up bars if wrist flexibility is a concern.
- Start with partial range of motion dips if full Planche Dips are too challenging initially.
- Maintain a slow and controlled tempo to maximize muscle engagement and minimize injury risk.
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.
Side Lunges
Side lunges, also known as lateral lunges, are a lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. This movement enhances balance, flexibility, and strength by engaging multiple muscle groups and stabilizing muscles.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart and your hands on your hips or clasped in front of your chest.
- Take a large step to the right, bending your right knee while keeping your left leg straight.
- Lower your hips down and back as if sitting into a chair, ensuring your right knee does not extend past your toes.
- Keep your chest up and core engaged throughout the movement.
- Push off with your right foot to return to the starting position.
- Repeat on the left side.
Technical tips
- Maintain a neutral spine by keeping your back straight and chest lifted.
- Focus on pushing through the heel of the bent leg to engage the glutes effectively.
- Ensure that your knee is aligned with your toes to prevent strain on the joint.
- Start with a smaller step if you're new to this exercise to maintain balance and control.
- Inhale as you step out and exhale as you push back to the starting position.
One-Arm Cable Front Raise
The One-Arm Cable Front Raise is an isolation exercise targeting the anterior deltoid muscle. It involves lifting a cable handle in front of the body using one arm, which helps in developing shoulder strength and stability. This exercise is performed using a cable machine, allowing for constant tension throughout the movement.
Muscle focus
Step-by-step cues
- Stand facing a cable machine with your feet shoulder-width apart.
- Attach a single handle to the low pulley and set the appropriate weight.
- Grasp the handle with one hand, palm facing down, and step back slightly to create tension in the cable.
- Keep your arm straight but not locked, and maintain a slight bend in your elbow.
- Engage your core and keep your back straight throughout the movement.
- Slowly raise the handle in front of you to shoulder height, keeping your arm extended.
- Pause briefly at the top of the movement, ensuring full contraction of the shoulder muscle.
- Lower the handle back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Focus on maintaining a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum by swinging your body; keep movements deliberate and steady.
- Ensure your shoulder does not elevate towards your ear during the lift; keep it relaxed and down.
- Start with a lighter weight to master form before progressing to heavier loads.
- Keep your wrist neutral throughout the exercise to prevent strain.
- Breathe out as you lift the handle and inhale as you lower it back down.
Back Extension With Dumbbell
The Back Extension With Dumbbell is an exercise targeting the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise helps improve posture and strengthen the posterior chain.
Muscle focus
Step-by-step cues
- Begin by lying face down on a hyperextension bench, securing your feet under the foot pads.
- Hold a dumbbell with both hands against your chest.
- Ensure your body forms a straight line from head to heels.
- Slowly lower your upper body towards the floor by bending at the hips, keeping your back straight.
- Pause briefly at the bottom of the movement.
- Engage your lower back muscles to raise your torso back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid rounding your back; maintain a neutral spine position.
- Start with a lighter dumbbell to master form before increasing weight.
- Control the movement speed to maximize muscle engagement and avoid momentum.
- Focus on squeezing your glutes at the top of the movement for added activation.
Kneeling Band Abs Crunches
Kneeling Band Abs Crunches are a core exercise that targets the abdominal muscles using resistance bands. This exercise emphasizes the rectus abdominis and engages the obliques, providing an effective workout for strengthening and toning the core.
Muscle focus
Step-by-step cues
- Attach a resistance band to a high anchor point above your head.
- Kneel on the floor facing the anchor point, holding the band handles with both hands.
- Position your hands behind your head, keeping your elbows wide.
- Engage your core and lean slightly forward to create tension in the band.
- Exhale as you contract your abs, pulling your chest towards your knees in a crunching motion.
- Hold the contraction briefly, then slowly return to the starting position while inhaling.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is securely attached to prevent slipping during the exercise.
- Maintain a neutral spine throughout the movement to avoid strain on your back.
- Focus on using your abdominal muscles to perform the crunch rather than pulling with your arms.
- Keep your movements controlled and deliberate, avoiding any jerky motions.
- Start with a lighter resistance band if you are new to this exercise, gradually increasing resistance as you build strength.
- Inhale deeply before each crunch and exhale fully as you contract your abs.
Sumo Squat With Smith
The Sumo Squat With Smith Machine is a lower body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. This variation of the squat involves a wider stance and utilizes the Smith machine for stability and control, allowing for a focused engagement of the lower body muscles.
Muscle focus
Step-by-step cues
- Position the bar of the Smith machine at shoulder height and set the safety stops just below your lowest squat position.
- Stand with your feet wider than shoulder-width apart and toes slightly pointed outwards.
- Place the bar across your upper back, ensuring it rests comfortably on your trapezius muscles.
- Grip the bar with your hands slightly wider than shoulder-width apart.
- Unrack the bar by straightening your legs and stepping back slightly.
- Engage your core and keep your chest up as you begin to lower into a squat by bending at the hips and knees.
- Descend until your thighs are parallel to the floor or slightly below, ensuring your knees track over your toes.
- Push through your heels to return to the starting position, fully extending your hips and knees.
Technical tips
- Maintain a neutral spine throughout the movement to prevent injury.
- Focus on keeping your knees aligned with your toes to avoid unnecessary strain on the joints.
- Engage your core muscles to stabilize your torso during the squat.
- Keep your weight distributed evenly across both feet, with emphasis on pushing through the heels.
- Adjust the width of your stance as needed to ensure comfort and proper form.
- Use a controlled tempo to maximize muscle engagement and maintain balance.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
Barbell Overhead Press
The Barbell Shoulder Press is a compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps and upper chest. It involves pressing a barbell overhead while standing or seated, engaging multiple muscle groups for strength and stability.
Muscle focus
Step-by-step cues
- Begin by setting up a barbell on a rack at about chest height.
- Stand with your feet shoulder-width apart and grip the barbell with an overhand grip, slightly wider than shoulder-width.
- Unrack the barbell and hold it at shoulder height with your elbows slightly in front of the bar.
- Engage your core and keep your back straight throughout the movement.
- Press the barbell overhead by extending your arms until they are fully extended but not locked out.
- Lower the barbell back to shoulder height in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight to maintain stability and prevent lower back strain.
- Avoid arching your back excessively; maintain a neutral spine position.
- Ensure your elbows are slightly forward to engage the deltoids effectively.
- Use a spotter if lifting heavy weights to ensure safety.
- Focus on a full range of motion for maximum muscle engagement.
- Breath out as you press the barbell up and inhale as you lower it down.
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.
