Foundational dumbbell squat system that builds strong, athletic legs This framework centers on dumbbell squats and their variations. It organizes volume, intensity, and technique to build legs safely. I start every client with a clear movement standard. We chase depth, control, and repeatable bracing before heavy loads. Key principles that guide results Brace first: inhale…
RDL blueprint for stronger hamstrings and glutes This system places Romanian Deadlifts at the center of training. It strengthens hamstrings, glutes, and spinal stability. It fits beginners and advanced lifters with clear progressions. It also connects to cardio and mobility for full balance. Key principles:– Hinge at hips while keeping soft knees. Maintain a neutral…
Deadlift-led total strength framework This program places deadlifts at the core of strength development. It builds the entire back side. It links strength, conditioning, and mobility into one plan. It uses simple steps beginners can follow. Key training principles Hinge pattern first: push hips back and keep a neutral spine. Brace hard: inhale, expand your…
Rear deltoids drive shoulder balance and posture Rear deltoids stabilize your shoulder and guide scapular movement. Strong rear delts protect rotator cuffs and improve posture. Bent-over lateral raises target the rear delts directly. This move teaches scapular control and humeral external rotation. This blueprint builds balanced shoulders. It blends rear-delt isolation with rows, presses, and…
Core Blueprint that anchors training around bicycle crunches This plan builds total strength with the core first. Bicycle crunches sit at the center. They challenge flexion, rotation, and coordination. I design every week around three core patterns. These cover anti-extension, anti-rotation, and dynamic rotation. Bicycle crunches provide the dynamic rotation stimulus. Key principle: The obliques…