Wall-Sit Centered Lower-Body System Build a simple, powerful system around the wall sit The wall sit develops lower-body endurance with minimal equipment. It trains quads, glutes, and core without spinal load. I use wall sits to anchor leg days. They teach position, tension, and mental grit quickly. Key principle: Isometric holds increase time-under-tension. This improves … Read more
Core-First Strength System: The Plank Standard in a Full-Body Framework Core-First Strength System: The Plank Standard in a Full-Body Framework This system makes the plank your core checkpoint. Every workout reinforces that standard. Why the plank works: The plank trains anti-extension and anti-rotation. Your torso resists motion, which protects your spine. You create intra-abdominal pressure … Read more
Your Home Triceps System Built Around Bench Dips Bench dips as the anchor of a balanced home strength plan Bench dips train the triceps, chest, and front shoulders. I build them into a full push–pull–legs plan for symmetry. Beginners need simple structure, repeatable cues, and clear progress markers. I tested this system for 12 weeks … Read more
Build your full-body system around narrow push-ups Integrated strength system built on narrow push-ups Narrow push-ups train triceps, chest, and shoulders together. They also teach body tension. I use them to anchor beginner strength systems. We pair them with pulls, legs, and easy cardio. Key idea: Keep the elbows 10–20 degrees from your ribs. Stack … Read more
Outer-Chest Strength Blueprint for Wide Push-ups Outer-Chest Strength Blueprint for Wide Push-ups Wide push-ups target the outer chest by increasing horizontal adduction demand. Hand placement drives the effect. I teach palms 1.5–2 times shoulder width for most beginners. I keep wrists slightly turned out to spare elbows. Scapular stability keeps shoulders safe during the bottom … Read more