Why Goblet Squats Anchor a Strong, Resilient Body Goblet squats build leg strength, core stability, and safe squat mechanics I coach beginners to master goblet squats first. The front-loaded weight forces an upright torso. Your abs brace hard. Your hips and ankles learn clean depth without pain. Key principles: Brace your core before each rep….
Home Cycling Blueprint: Principles and Setup This plan builds endurance, burns fat, and protects joints. I tested every step. Key principles that guide every ride: Frequency: 3–5 rides weekly for beginners. Intensity: Use heart rate zones or RPE for control. Time: Start at 20–30 minutes. Build gradually. Type: Mix steady rides and intervals for…
Squat Strength Blueprint: Build Legs, Core, and Total Power Barbell squats drive leg strength and whole-body resilience. I program them as the weekly priority. Squats train quads, glutes, adductors, and spinal erectors. They also teach bracing, balance, and intent. I coach stance, bar path, and tempo first. I add load when technique holds. Key…
Your Chin-Up System: Build Biceps And Back From Day One Chin-ups that grow your biceps and back Chin-ups use a supinated grip to emphasize the biceps and lats. I teach them first because beginners feel progress fast. I also anchor the setup, breathing, and tempo from session one. Key principles that make chin-ups work Grip:…
Run Endurance Blueprint: Principles and Setup Running upgrades your heart and lungs faster than most activities. I start every beginner here. This blueprint balances frequency, intensity, volume, and variety. You will progress safely and predictably. Key principles: Build frequency first. Hold easy pace most days. Progress one variable at a time. Add minutes before…