This workout focuses on unilateral strength, core stability, and rotational control, building lower-body resilience, upper-body pressing power, and anti-rotational core strength. The combination of tempo work, stability-focused movements, and isometric holds enhances muscle control, balance, and functional strength for improved movement efficiency. Click Warm-Up + Activation to see the rest of your workout.

Equipment Needed: workout bench, foam roller, light resistance band, dumbbells, squat rack (option), kettlebells, exercise/stability ball

Intensity Level: Anywhere from beginner to intermediate level.

RPE: Beginner - 5-6/10 | Intermediate 8/10

*RPE = rate of perceived exertion. Let the suggested ranges help guide you with what weights to use.