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Start Here · Conditioning

Athletic Base

A measured athletic session that values crisp movement over speed or exhaustion.

Preview the exercises
GoalSingle-leg control, total-body strength, and steady conditioning
LevelReturning or intermediate
Duration40–50 min
Exercises6

BEFORE YOU START

Equipment and structure

Dumbbells · Low step · Band or cable station · Optional bike

AthleticSingle LegConditioning

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Goblet Box Squat

    4 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.
  2. 02

    Low Step-Up

    3 sets · 8–10 / side · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Choose a low, stable step.
    • Place your whole working foot on the step.
    • Stand through the working leg and lower slowly.
  3. 03

    Half-Kneeling Landmine Press

    3 sets · 8–12 / side · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Pad the down knee and stay tall.
    • Keep your ribs stacked as you press up and forward.
    • Finish without shrugging your shoulder.
  4. 04

    Chest-Supported Dumbbell Row

    3 sets · 8–12 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set the bench so your chest stays supported.
    • Pull toward your lower ribs.
    • Lower the weights fully without shrugging.
  5. 05

    Suitcase Carry

    3 sets · 30–45 sec / side · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Choose a load you can carry without leaning.
    • Walk with quiet, controlled steps.
    • Keep the weight close and your shoulders level.
  6. 06

    Stationary Bike Intervals

    4 sets · 45 sec steady / 75 sec easy · 30s 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.