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Weight Training

Strength workouts.

Full-body, posterior chain, and athlete lifting days that transfer to sport — not vanity volume.

Anti-Rotation Core Workout for Athletes

All levels

An athletic core session focuses on anti-rotation and anti-extension — Pallof presses, dead bugs, suitcase carries, and side planks — so you…

15–25 min · Band or cable, Dumbbell for carries

Athlete Full-Body Weight Training Workout (45 Minutes)

All levels

An athlete full-body day covers squat, hinge, push, pull, and a carry in about 45 minutes — e.g. front squats, RDLs, bench or push-ups, rows…

45–55 min · Barbell or dumbbells, Bench optional

Leg Day for Runners

All levels

Runner leg day uses moderate loads and unilateral work — squats, Bulgarian split squats, calf raises, and anti-rotation core — so you gain s…

35–45 min · Dumbbells or barbell, Step/bench

Posterior Chain Workout for Athletes

Intermediate

A posterior chain day emphasizes hinges and pulls — Romanian deadlifts, hip thrusts, pull-throughs or swings, and rows — to strengthen hamst…

40–50 min · Barbell or DBs, Bench or hip-thrust setup

Upper Body Push-Pull Weight Training Workout

All levels

A push-pull upper day pairs presses with rows and vertical pulls — bench, row, overhead press, pull-ups or pulldowns — so you build strength…

40 min · Barbell or DBs, Pull-up bar or cable
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