Athlete Engine · Full body
Athlete Power Foundation
A sports-ready foundation built for general athleticism rather than one team or position.
GoalStrength, unilateral control, carries, and repeatable power preparation
LevelReturning or intermediate
Duration45–55 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Open walking space
SportsAthletic PerformancePower BaseOff Season
FULL PRESCRIPTION
Exercise by exercise
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.
Alternatives
Coaching cues
- Keep the weights close to your legs.
- Push your hips back with softly bent knees.
- Stop before your back position changes, then stand tall.
Alternatives
Coaching cues
- Use a stable support and a comfortable stance.
- Lower only through a range you can control.
- Drive through the front foot without pushing off the back toes.
Alternatives
Coaching cues
- Plant both feet and keep shoulder blades supported.
- Lower with forearms close to vertical.
- Press without clanging the dumbbells together.
Alternatives
Coaching cues
- Stand tall with weights at your sides.
- Take short, quiet steps.
- Stop before posture or grip fails.
Alternatives
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