What are you training?

Sprint faster, change direction harder, and stay off the injury list.

1. SCopenhagen Plank
2. SNordic Curl
3. SBulgarian Split Squat

Heavy strength work makes runners more economical. These are the lifts that do it.

1. SSingle-Leg Calf Raise
2. SBulgarian Split Squat
3. SSeated Calf Raise

Jump higher, land safer, own the paint.

1. SBulgarian Split Squat
2. SLateral Bound
3. ASingle-Leg Calf Raise

Tennis, padel, squash, badminton: rotation, lateral speed and shoulder health.

1. SLateral Lunge
2. SLateral Bound
3. AMed Ball Rotational Throw

Heavy legs, a strong trunk and bones that riding alone won’t build.

1. ABulgarian Split Squat
2. AHack Squat
3. ALeg Press

Dryland work for a stronger pull, a faster start and durable shoulders.

1. SPull-Up
2. SStraight-Arm Pulldown
3. ACable External Rotation

BJJ, wrestling, MMA and boxing: grip, neck, hips and power.

1. SNeck Curl & Extension
2. STowel Hang
3. AFarmer's Carry

Explosive first steps, strength through contact, and a neck and hamstrings that hold up.

1. SNordic Curl
2. ANeck Curl & Extension
3. ABarbell Back Squat

Clubhead speed comes from the ground up. Train it like that.

1. SCable Woodchop
2. ASingle-Leg RDL
3. ALandmine Rotation

CrossFit-style training: Olympic lifts, gymnastics and a big engine.

1. SPull-Up
2. AFront Squat
3. APush Press

Hyrox-style racing: run, push, pull, carry, repeat.

1. SFarmer's Carry
2. ASled Push
3. ATreadmill Run

Strong quads, resilient knees and legs that last until the last run.

1. SBulgarian Split Squat
2. SLateral Bound
3. ALateral Lunge

Finger strength first, pulling second, healthy shoulders always.

1. SHangboard Hang
2. SPull-Up
3. AWeighted Pull-Up