4-Week Athletic Conditioning and Strength Plan: Progression Cycle 5
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.
Stabillity Ball Wall Squat
The Stability Ball Wall Squat is an exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves using a stability ball placed between your lower back and a wall to perform a squat with added support and balance challenge.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, positioning a stability ball between your lower back and a wall.
- Lean back slightly against the ball, ensuring it is secure and stable.
- Engage your core muscles and keep your chest up.
- Slowly bend your knees and lower your body into a squat position, keeping your knees aligned with your toes.
- Descend until your thighs are parallel to the ground or as low as comfortable without losing form.
- Pause briefly at the bottom of the squat.
- Push through your heels to return to the starting position, keeping the movement controlled.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the stability ball is properly inflated for optimal support.
- Keep your weight distributed evenly through your heels to maintain balance.
- Avoid letting your knees extend past your toes during the squat to protect your joints.
- Maintain a neutral spine throughout the movement to prevent strain on your back.
- Focus on engaging your core muscles to enhance stability and control.
- Perform the exercise slowly to maximize muscle engagement and minimize risk of injury.
- Adjust foot placement if necessary to find a comfortable and stable position.
Dumbbell Single Leg Hip Thrust
The Dumbbell Single Leg Hip Thrust is a lower body exercise targeting the glutes, hamstrings, and core. It involves lifting the hips while balancing on one leg, with a dumbbell placed on the working hip for added resistance. This exercise enhances unilateral strength, stability, and muscle activation in the posterior chain.
Muscle focus
Step-by-step cues
- Sit on the ground with your upper back resting against a bench or elevated surface.
- Bend one knee and place your foot flat on the floor, while extending the other leg straight out.
- Place a dumbbell on the hip of the bent leg, holding it securely with your hand.
- Engage your core and drive through the heel of the bent leg to lift your hips towards the ceiling.
- At the top of the movement, your body should form a straight line from shoulders to knee.
- Squeeze your glutes at the top and hold for a moment before lowering back down.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Ensure your upper back is firmly supported by the bench to maintain stability.
- Keep your core engaged throughout the movement to prevent lower back strain.
- Focus on driving through your heel to maximize glute activation.
- Control the descent to maintain tension in the muscles and avoid dropping your hips too quickly.
- Maintain a straight line from shoulders to knee at the top of the thrust for proper form.
- Start with a lighter dumbbell to master form before progressing to heavier weights.
Seated Reverse Circle Crunches
Seated Reverse Circle Crunches are an abdominal exercise that targets the lower and upper abs, as well as the obliques. This exercise involves performing circular motions with your legs while maintaining a seated position, engaging your core muscles to stabilize your body.
Muscle focus
Step-by-step cues
- Sit on the edge of a bench or mat with your knees bent and feet flat on the floor.
- Lean back slightly, keeping your back straight and core engaged.
- Lift your feet off the ground, bringing your knees towards your chest.
- Begin to draw a circle in the air with your knees, moving them in a clockwise direction.
- Complete the desired number of repetitions, then switch to a counterclockwise direction.
- Maintain controlled breathing throughout the exercise.
Technical tips
- Keep your core tight to prevent strain on your lower back.
- Focus on smooth, controlled movements rather than speed.
- If you find it difficult to balance, place your hands lightly on the floor beside you for support.
- Ensure that your shoulders remain relaxed and away from your ears.
- Start with smaller circles if you're new to this exercise and gradually increase the size as you gain strength.
Barbell Calf Raise
The Barbell Calf Raise is a strength exercise targeting the calf muscles, primarily the gastrocnemius and soleus. It involves lifting a barbell while standing on the balls of your feet, focusing on ankle plantar flexion to engage and build the calf muscles.
Muscle focus
Step-by-step cues
- Position a barbell across your upper back, similar to a back squat setup. Ensure it is balanced and secure.
- Stand with your feet shoulder-width apart on a flat surface or an elevated platform for greater range of motion.
- Keep your core engaged and your back straight throughout the movement.
- Slowly raise your heels off the ground by pushing through the balls of your feet, extending your ankles fully.
- Pause at the top of the movement, squeezing your calf muscles.
- Lower your heels back 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 reduce strain on the joints.
- Focus on a full range of motion by allowing your heels to drop below the platform if using one.
- Control the movement to maximize muscle engagement and prevent injury.
- Use an appropriate weight that allows you to maintain proper form throughout the set.
- Engage your core to stabilize your body and prevent swaying.
- Exhale as you lift your heels and inhale as you lower them.
Figure 4 Stretch on Chair
The Figure 4 Stretch on Chair is a seated exercise designed to improve flexibility in the hips, glutes, and lower back. It is particularly beneficial for individuals who spend long hours sitting, as it helps alleviate tension and improve mobility in these areas.
Muscle focus
Step-by-step cues
- Sit upright on a sturdy chair with your feet flat on the floor, hip-width apart.
- Lift your right foot and place your right ankle on your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips until you feel a stretch in your right hip and glute.
- Hold the stretch for 20-30 seconds, breathing deeply and maintaining a relaxed posture.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Ensure your back remains straight throughout the stretch to avoid unnecessary strain.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this stretch regularly to improve flexibility and reduce tension from prolonged sitting.
Band Standing Crunches
Band Standing Crunches are a core strengthening exercise that utilizes resistance bands to engage the abdominal muscles. This exercise targets the rectus abdominis and obliques, enhancing core stability and strength. It is performed in a standing position, making it functional and applicable to various athletic movements.
Muscle focus
Step-by-step cues
- Secure a resistance band at an anchor point above head height.
- Stand with feet shoulder-width apart, facing the anchor point.
- Hold the ends of the band with both hands, keeping your arms extended overhead.
- Engage your core and slightly bend your knees.
- Pull the band down by contracting your abs, bringing your elbows towards your knees.
- Pause briefly at the bottom of the movement, ensuring maximum contraction in the core.
- Slowly return to the starting position, maintaining tension in the band.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is securely anchored to prevent it from snapping back.
- Keep your core engaged throughout the entire movement to maximize effectiveness.
- Focus on using your abdominal muscles rather than pulling with your arms.
- Maintain a slight bend in your knees to stabilize your lower body.
- Control the movement both when pulling down and returning to avoid using momentum.
- Start with a lighter resistance band if you are new to this exercise to master form before increasing resistance.
Tuesday
Upper Strength
Upper Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Machine Chest Press
The machine chest press is a resistance exercise targeting the pectoral muscles, triceps, and anterior deltoids. It provides a controlled movement path, making it ideal for beginners and those focusing on muscle isolation. The machine allows for adjustable resistance levels to accommodate different strength levels.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at chest level.
- Sit back against the pad with feet flat on the floor.
- Grasp the handles with an overhand grip, elbows bent at approximately 90 degrees.
- Engage your core and press the handles forward until your arms are fully extended without locking your elbows.
- Pause briefly at the top of the movement.
- Slowly return to the starting position with control, maintaining tension in your chest muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the seat is adjusted so that your arms are parallel to the floor when gripping the handles.
- Keep your back firmly against the pad throughout the exercise to avoid strain.
- Focus on squeezing your chest muscles as you press forward to maximize activation.
- Avoid locking your elbows at full extension to maintain continuous tension on the muscles.
- Control the movement on the way back to prevent using momentum and ensure muscle engagement.
- Start with a lighter weight to perfect your form before increasing resistance.
Double Dumbbell Bent Over Row
The Double Dumbbell Bent Over Row is a compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while maintaining a neutral spine to lift two dumbbells towards the torso. This exercise enhances muscle strength and endurance in the back and improves posture.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
- Let the dumbbells hang at arm's length below your shoulders, palms facing each other.
- Pull the dumbbells towards your torso by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back flat and avoid rounding your shoulders to prevent strain.
- Engage your core throughout the exercise to maintain stability.
- Focus on squeezing your shoulder blades together at the top of each rep for maximum contraction.
- Control the movement; avoid using momentum to lift the weights.
- Start with lighter weights to ensure proper form before progressing to heavier dumbbells.
Cable Leaning Lateral Raise
The Cable Leaning Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It involves using a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and development.
Muscle focus
Step-by-step cues
- Set the cable machine to the lowest setting and attach a single handle.
- Stand sideways to the machine, grasping the handle with the hand furthest from the machine.
- Step away from the machine and lean slightly towards it, maintaining a stable stance.
- With a slight bend in your elbow, raise your arm laterally until it is parallel to the floor.
- Pause briefly at the top of the movement, then slowly lower the handle back to the starting position.
- Repeat for the desired number of repetitions and switch sides.
Technical tips
- Keep your core engaged to maintain stability throughout the exercise.
- Avoid using momentum; focus on controlled movements for maximum muscle activation.
- Maintain a slight bend in your elbow to reduce stress on the joint.
- Ensure your shoulder does not shrug upwards during the lift; keep it down and relaxed.
- Breathe out as you lift the weight and inhale as you lower it back down.
Suspension Chest Fly
The Suspension Chest Fly is an upper body exercise that targets the pectoral muscles, utilizing suspension straps to engage stabilizing muscles and enhance core strength. This exercise is effective for developing chest definition and improving shoulder stability.
Muscle focus
Step-by-step cues
- Attach suspension straps to an anchor point above head height.
- Stand facing away from the anchor point, holding the handles with arms extended in front of you at shoulder height.
- Lean forward slightly, keeping your body straight from head to heels, and engage your core.
- Open your arms out to the sides in a wide arc, maintaining a slight bend in the elbows.
- Lower your body until your chest is in line with your hands, feeling a stretch in your chest muscles.
- Reverse the motion by bringing your arms back together in front of you, squeezing your chest muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to protect your lower back.
- Keep your core engaged to prevent sagging or arching of the lower back.
- Adjust your foot position to modify the difficulty; stepping forward increases intensity, while stepping back decreases it.
- Focus on controlled movements; avoid using momentum to swing the arms.
- Ensure that the straps are taut throughout the exercise for maximum stability and effectiveness.
- Breathe out as you bring your arms together and inhale as you open them.
One-Arm Cable Half-Kneeling Lat Pulldown
The One-Arm Half-Kneeling Cable Lat Pulldown targets the latissimus dorsi, promoting unilateral strength and stability. This exercise engages the core, improves shoulder mobility, and enhances muscle symmetry by isolating each side of the back.
Muscle focus
Step-by-step cues
- Set the cable machine to a high position and attach a single handle.
- Kneel on one knee with the opposite foot flat on the floor, ensuring your torso is upright.
- Grasp the handle with your arm fully extended overhead, palm facing forward.
- Engage your core and pull the handle down towards your shoulder, keeping your elbow close to your body.
- Pause briefly at the bottom of the movement, feeling the contraction in your lat.
- Slowly return to the starting position, maintaining control throughout.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Ensure your back remains straight and avoid leaning forward or backward during the exercise.
- Focus on pulling with your back muscles rather than your arm to maximize lat engagement.
- Maintain a neutral wrist position to avoid unnecessary strain.
- Keep your movements slow and controlled to enhance muscle activation and prevent injury.
- Breathe out as you pull down and inhale as you return to the starting position.
- Adjust the weight so that you can perform each repetition with proper form.
Machine Lateral Raise
The machine lateral raise is an isolation exercise targeting the lateral deltoid muscles. It involves using a specialized machine that provides stability and controlled movement, allowing for focused muscle engagement. This exercise is ideal for building shoulder width and improving shoulder symmetry.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at shoulder level when seated.
- Sit down with your back firmly against the backrest and feet flat on the floor.
- Grasp the handles with a neutral grip, palms facing down.
- Start with your arms at your sides, elbows slightly bent.
- Exhale and lift the handles outward and upward to shoulder height, keeping elbows slightly bent throughout the movement.
- Pause briefly at the top of the movement, ensuring maximum contraction of the lateral deltoids.
- Inhale and slowly lower the handles back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slow and controlled movement to maximize muscle engagement and reduce injury risk.
- Keep your core engaged to stabilize your torso during the exercise.
- Avoid using momentum; focus on using your shoulder muscles to lift the weight.
- Ensure your elbows remain slightly bent throughout to prevent joint strain.
- Adjust the machine's weight setting to match your strength level, allowing for proper form throughout all repetitions.
- Focus on breathing; exhale as you lift and inhale as you lower the weights.
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.
Weighted Cossack Squat
The Weighted Cossack Squat is a unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves performing a deep lateral squat while holding a weight, such as a dumbbell or kettlebell, to increase resistance and improve strength, balance, and flexibility.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- Hold a dumbbell or kettlebell with both hands close to your chest.
- Shift your weight onto your right leg, bending the knee and pushing your hips back as you lower into a squat.
- Keep your left leg straight with the foot flat on the ground or with the heel slightly raised if necessary.
- Lower yourself until your right thigh is parallel to the ground or as low as your flexibility allows.
- Push through your right heel to return to the starting position.
- Repeat the movement on the left side.
Technical tips
- Maintain an upright torso throughout the movement to ensure proper form.
- Engage your core muscles to stabilize your body and protect your lower back.
- Focus on keeping your knee aligned with your toes to avoid unnecessary strain.
- Start with a light weight or no weight at all to master the technique before progressing.
- Perform the exercise slowly and controlled to maximize muscle engagement and balance.
- Inhale as you lower into the squat and exhale as you push back up to the starting position.
Incline Bench Dumbbell Wide Row
The Incline Bench Dumbbell Wide Row is an upper body exercise targeting the upper back, shoulders, and biceps. It involves pulling dumbbells towards your torso while lying face down on an incline bench, emphasizing the rear deltoids, rhomboids, and trapezius muscles. This exercise helps improve posture and upper back strength.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Lie face down on the bench with your chest supported and feet firmly on the ground.
- Extend your arms straight down towards the floor.
- Engage your core and keep your back straight throughout the movement.
- Pull the dumbbells up towards your sides by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is stable and set at a comfortable angle for your body.
- Focus on squeezing your shoulder blades together at the top of the movement to maximize muscle engagement.
- Keep your neck in a neutral position to avoid strain.
- Use a controlled motion to prevent using momentum, which can reduce effectiveness and increase injury risk.
- Start with lighter weights to master form before progressing to heavier dumbbells.
- Maintain a slight bend in your elbows throughout the exercise to protect your joints.
Weighted Push-Up
The Weighted Push-Up is a compound upper body exercise that targets the chest, shoulders, and triceps. By adding weight, this variation increases resistance, enhancing muscle strength and endurance. It requires proper form to ensure safety and effectiveness.
Muscle focus
Step-by-step cues
- Begin by placing a weight plate or weighted vest on your back. Ensure the weight is centered and secure.
- Assume a standard push-up position with hands slightly wider than shoulder-width apart and feet together.
- Engage your core to maintain a straight line from head to heels.
- Lower your body by bending your elbows until your chest nearly touches the ground.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Start with a manageable weight to master the form before increasing resistance.
- Keep your elbows at a 45-degree angle to your body to protect your shoulders.
- Maintain a neutral spine by engaging your core throughout the movement.
- Ensure the weight is stable on your back to prevent shifting during the exercise.
- Breathe in as you lower yourself and exhale as you push back up.
- If using a weight plate, have a partner assist in placing and removing it safely.
Band Pallof Press
The Band Pallof Press is an anti-rotation core exercise that targets the obliques, transverse abdominis, and rectus abdominis. It also engages the shoulders, chest, and glutes to maintain stability. This exercise is performed using a resistance band and is excellent for improving core strength and stability.
Muscle focus
Step-by-step cues
- Attach a resistance band to a stable anchor point at chest height.
- Stand perpendicular to the anchor point with your feet shoulder-width apart.
- Hold the band with both hands, keeping your arms extended in front of your chest.
- Step away from the anchor point to create tension in the band.
- Engage your core and glutes to maintain a stable posture.
- Press the band straight out in front of you, keeping your arms parallel to the floor.
- Hold the extended position briefly while resisting rotation.
- Slowly return your hands to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Keep your shoulders down and back to avoid unnecessary strain.
- Maintain a slight bend in your knees for better stability.
- Focus on keeping your torso upright and avoid leaning towards the anchor point.
- Control your breathing by exhaling as you press out and inhaling as you return.
- Ensure that the resistance band is taut throughout the movement for optimal effectiveness.
- Start with lighter resistance and gradually increase as your core strength improves.
Deadlift
The deadlift is a compound exercise that targets multiple muscle groups, primarily the posterior chain, including the glutes, hamstrings, lower back, and traps. It is a fundamental strength training movement that involves lifting a loaded barbell from the ground to hip level while maintaining a neutral spine.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart, toes pointing slightly outward.
- Position the barbell over the middle of your feet.
- Bend at the hips and knees to grip the bar just outside your knees with an overhand or mixed grip.
- Keep your chest up, back straight, and shoulders slightly in front of the bar.
- Engage your core and drive through your heels to lift the bar by extending your hips and knees simultaneously.
- Keep the bar close to your body as you lift it to hip level.
- Once fully upright, pause briefly before lowering the bar back to the ground by hinging at the hips and bending your knees.
Technical tips
- Ensure your spine remains neutral throughout the lift to prevent injury.
- Engage your core muscles before initiating the lift for better stability.
- Keep the barbell close to your body to maintain balance and reduce strain on your lower back.
- Avoid rounding your back; focus on keeping it straight by engaging your lats and pulling your shoulder blades together.
- Use a mixed grip or straps if grip strength is a limiting factor.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Smith Bent Over Row
The Smith Bent Over Row is a compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a Smith machine, which provides stability and control, allowing for focused muscle engagement.
Muscle focus
Step-by-step cues
- Set the Smith machine bar to a height just below your knees.
- Stand with your feet shoulder-width apart and grip the bar with an overhand grip, hands slightly wider than shoulder-width.
- Bend your knees slightly and hinge at the hips to lower your torso until it is nearly parallel to the floor.
- Keep your back straight and core engaged throughout the movement.
- Pull the barbell towards your lower ribcage by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your back muscles.
- Slowly lower the bar back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid rounding your back to prevent injury.
- Focus on pulling with your back muscles rather than your arms to maximize engagement.
- Keep your elbows close to your body during the pull to target the lats effectively.
- Control the movement both on the way up and down for better muscle activation.
- Adjust your grip width to find a comfortable position that allows full range of motion.
- Ensure that your feet are firmly planted on the ground for stability.
Incline Bench Cable Fly
The Incline Cable Fly is an isolation exercise targeting the upper portion of the pectoral muscles. It involves using a cable machine with an adjustable bench set to an incline position. This exercise helps in developing chest definition and strength, emphasizing the upper chest fibers.
Muscle focus
Step-by-step cues
- Set an adjustable bench to a 30-45 degree incline and position it between two cable pulleys.
- Attach D-handle attachments to the low pulleys.
- Sit on the bench with your feet flat on the floor, and grasp each handle with a neutral grip.
- Lean back against the bench, keeping your back straight and core engaged.
- Extend your arms above your chest with a slight bend in your elbows, palms facing each other.
- Inhale and slowly lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- Exhale and bring your arms back to the starting position, squeezing your chest muscles at the top of the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the movement to reduce stress on the joints.
- Focus on squeezing your chest muscles at the top of the movement for maximum contraction.
- Keep your movements controlled and avoid letting the weights pull your arms too far back to prevent shoulder strain.
- Ensure that your shoulders remain down and back, avoiding any shrugging during the exercise.
- Adjust the bench angle if needed to target different areas of the chest more effectively.
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.
Barbell Hack Squat
The Barbell Hack Squat is a compound lower body exercise that primarily targets the quadriceps, with secondary emphasis on the hamstrings, glutes, and calves. It involves lifting a barbell from behind the legs while maintaining an upright torso, similar to a reverse deadlift.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and position a loaded barbell behind your legs.
- Bend at the knees and hips to lower your body, keeping your back straight and chest up.
- Grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and drive through your heels to lift the barbell by extending your hips and knees.
- Keep the bar close to your body as you stand up fully, maintaining an upright torso.
- Lower the barbell back to the starting position in a controlled manner by bending your knees and hips.
Technical tips
- Ensure your knees track over your toes to avoid unnecessary strain.
- Keep your core engaged throughout the movement to protect your lower back.
- Focus on driving through your heels to maximize quadriceps activation.
- Maintain a neutral spine by keeping your chest up and shoulders back.
- Start with a lighter weight to master form before progressing to heavier loads.
- Avoid rounding your back; keep it straight to prevent injury.
Dumbbell Seated Bent Over High Row
The Dumbbell Seated Bent Over Rear Delt Row is an isolation exercise targeting the rear deltoids, upper back, and trapezius muscles. This movement involves bending over while seated and pulling dumbbells towards your torso, focusing on squeezing the shoulder blades together.
Muscle focus
Step-by-step cues
- Sit on the edge of a bench with your feet flat on the floor, holding a dumbbell in each hand.
- Bend forward at the hips until your torso is slightly above parallel to the floor, keeping your back straight.
- Let your arms hang down with a slight bend in the elbows, palms facing each other.
- Exhale and pull the dumbbells up towards your torso by squeezing your shoulder blades together.
- Pause briefly at the top of the movement, ensuring maximum contraction in the rear delts.
- Inhale and slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid using momentum; focus on controlled movements to target the rear delts effectively.
- Ensure your back remains straight and avoid rounding your shoulders during the movement.
- Use a weight that allows you to perform the exercise with proper form and full range of motion.
- Focus on squeezing your shoulder blades together at the top of each repetition for maximum activation.
One-Arm Landmine Bent Over Row
The One-Arm Landmine Bent Over Row, also known as the Meadows row, is an effective unilateral exercise targeting the upper back, specifically the lats, rhomboids, and traps. It also engages the core for stabilization. This exercise is performed using a landmine setup, which allows for a unique range of motion and can help improve muscle imbalances.
Muscle focus
Step-by-step cues
- Position a barbell in a landmine attachment or securely wedge one end into a corner.
- Stand perpendicular to the barbell with your feet shoulder-width apart.
- Bend at the hips and knees slightly, keeping your back straight and chest up.
- Grasp the end of the barbell with one hand, palm facing inward.
- Brace your core and pull the barbell towards your hip by driving your elbow back.
- Squeeze your shoulder blade at the top of the movement.
- Slowly lower the barbell back to the starting position.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Keep your back straight and avoid rounding your shoulders during the movement.
- Focus on pulling with your elbow rather than your hand to engage the back muscles effectively.
- Maintain a slight bend in your knees to support balance and stability.
- Control the weight throughout the exercise to maximize muscle engagement and minimize injury risk.
- Ensure that your core is engaged to prevent excessive twisting or leaning.
- Start with a lighter weight to master form before progressing to heavier loads.
Capitan's Chair Straight Leg Raises
The Captain's Chair Straight Leg Raises is an effective core exercise targeting the rectus abdominis and hip flexors. It involves raising the legs while suspended in a Captain's Chair, which provides support for the back and arms, allowing for isolated abdominal engagement.
Muscle focus
Step-by-step cues
- Position yourself in the Captain's Chair with your back firmly against the pad and your forearms resting on the arm pads. Grip the handles for stability.
- Ensure your body is stable and your shoulders are relaxed. Your legs should hang straight down, with feet together.
- Engage your core by pulling your navel towards your spine.
- Slowly lift your legs straight up in front of you until they are parallel to the ground, keeping them together and straight.
- Pause briefly at the top of the movement, ensuring full contraction of the abdominal muscles.
- Lower your legs back to the starting position in a controlled manner without swinging or using momentum.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slow and controlled movement to maximize core engagement and minimize momentum.
- Keep your back pressed against the pad to prevent arching and maintain proper form.
- Focus on breathing; exhale as you lift your legs and inhale as you lower them.
- Start with bent knees if you find it difficult to keep your legs straight initially, then progress to straight leg raises as you build strength.
- Avoid swinging your legs or using momentum to lift them; this reduces the effectiveness of the exercise.
- Ensure that your shoulders remain relaxed throughout the exercise to prevent unnecessary tension.
Dumbbell Reverse Lunge off Step
The Dumbbell Reverse Lunge off Step is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. By performing the lunge off a step, you increase the range of motion and challenge your balance and stability. This exercise also engages the core for stabilization.
Muscle focus
Step-by-step cues
- Stand on a step or platform with feet hip-width apart, holding a dumbbell in each hand at your sides.
- Engage your core and step back with one foot, lowering your body into a lunge until your front thigh is parallel to the ground.
- Ensure your front knee is aligned over your ankle and your back knee hovers just above the floor.
- Push through the heel of your front foot to return to the starting position on the step.
- Repeat on the other leg, alternating legs for the desired number of repetitions.
Technical tips
- Keep your chest up and shoulders back throughout the movement to maintain proper posture.
- Focus on a slow and controlled descent to maximize muscle engagement and prevent injury.
- Ensure your front knee does not extend beyond your toes to protect the knee joint.
- Use a mirror or ask for feedback to ensure proper form and alignment.
- Start with lighter weights to master the technique before progressing to heavier dumbbells.
Seated Dumbbell Shoulder Press
The Seated Dumbbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for better focus on shoulder muscle activation.
Muscle focus
Step-by-step cues
- Sit on a bench with back support, feet flat on the floor, and hold a dumbbell in each hand at shoulder height with palms facing forward.
- Engage your core to stabilize your torso and keep your back pressed against the bench.
- Press the dumbbells upward until your arms are fully extended overhead, without locking your elbows.
- Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position at shoulder height.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a weight that allows you to maintain proper form throughout the set.
- Keep your movements controlled and avoid using momentum to lift the weights.
- Ensure your elbows remain slightly in front of your body to reduce shoulder joint strain.
- Focus on keeping your wrists straight and aligned with your forearms to prevent injury.
- Breathing is crucial: exhale as you press up and inhale as you lower the weights.
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.
