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Athlete Engine · Conditioning

Athlete Combat: Engine

A non-contact athletic conditioning session using footwork, carries, and controlled strength. This edition emphasizes conditioning.

Preview the exercises
GoalFootwork rhythm, strength endurance, and trunk control · conditioning
LevelAll levels
Duration30–45 min
Exercises6

BEFORE YOU START

Equipment and structure

Bodyweight · Dumbbells · Band · Optional bike

SportsCombat ConditioningFootworkNon ContactConditioning

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Supported Calf Raise

    4 sets · 10–15 · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Hold a stable support lightly.
    • Rise through the ball of the foot.
    • Pause at the top and lower under control.
  2. 02

    Dead Bug

    4 sets · 6–10 / side · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Exhale and keep your low back gently supported.
    • Move only as far as you can hold that position.
    • Return slowly before changing sides.
  3. 03

    Pallof Press

    4 sets · 8–12 / side · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand where the band or cable has light tension.
    • Press straight out without rotating.
    • Breathe while holding your ribs over your pelvis.
  4. 04

    Treadmill Walk

    2 sets · 12–20 min easy · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Attach the safety clip when available.
    • Begin at a pace that allows full sentences.
    • Use rails only as needed for safe entry and exit.
  5. 05

    Stationary Bike Intervals

    5 sets · 60 sec moderate / 90 sec easy · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set the seat so your knee stays softly bent at the bottom.
    • Build speed gradually before each work interval.
    • Keep the recovery easy enough to regain control.
  6. 06

    Goblet Box Squat

    5 sets · 6–10 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Hold the weight close to your chest.
    • Reach your hips toward the box with your whole foot planted.
    • Stand with control and keep your knees tracking with your toes.