The Basic Strength Coach

🚨🚨Perfect for all sports🚨🚨
🔥A warm‑up shouldn’t be random, it should prepare you for the demands of your sport.

R — Raise
Increase body temperature, elevate heart rate, and wake up the neuromuscular system.
Think: light, rhythmic movement that builds heat and coordination.
Examples: light jog, skips, strides, arm‑action switches.

A — Activate
Switch on the muscles that actually drive performance: glutes, hip flexors, trunk, foot/ankle.
This phase builds stability and prepares the body to produce force efficiently.
Examples: mini‑band walks, glute bridge march, wall knee drives, pogo series.

M — Mobilize
Open the joints and ranges you need for the session ahead.
This is targeted mobility — not random stretching — built around the demands of your sport.
Examples: walking lunge w/ rotation, A‑march variations, leg swings, ankle mobility.

P — Potentiate
Prime the nervous system for speed, power, and intensity.
This is where the warm‑up becomes specific to the movement you’re about to perform.
Examples: wall acceleration drills, pogos → bounds, progressive buildups (70–90%).

🔥Build powerful hips and glutes 🔥

1️⃣ Barbell RDL x Horizontal Jumps

3–4 rounds:
• Barbell RDL: 5–6 reps
• Horizontal Jumps: 3–5 reps (stick the landing)

Strong athletes don’t just lift weight… they transfer it.
This combo builds the engine and teaches it to fire.

Why it works:

• RDL loads the hamstrings + glutes for max tension and force absorption
• Horizontal jumps convert that stored strength into forward power
• Together, you train the exact pattern needed for sprint starts, breakaway speed, and explosive first steps

If you want to run faster, hit harder, or dominate the first 3 steps, this is the work.

2️⃣ KB Swings x Horizontal Jumps

3–4 rounds:
• KB Swings: 10–12 reps
• Horizontal Jumps: 3–5 reps

This pairing teaches your hips to be fast, elastic, and violent in the best way.

Why it works:

• Swings groove the hinge and build rapid hip extension
• Jumps reinforce projection, timing, and explosive forward force
• The combo builds athletes who can accelerate on demand

Perfect for field athletes, court athletes, and anyone who needs that “pop” off the line.

3️⃣ Barbell RDL x KB Swings

3–4 rounds:
• Barbell RDL: 5–6 reps
• KB Swings: 5-8 reps(heavy)

A clean blend of max strength and ballistic power in the same pattern.

Why it works:

• RDL builds raw posterior chain strength
• Swings teach you to express that strength fast
• Together, they create a hinge that’s strong, stable, and explosive

🏃🏾‍♂️💨Want programming that actually makes you better? Hit the link in my bio and step into The Athletic Evolution 🔥🔥

In order for athletes to get better you must challenge them just above their level. They can do more than you think, stop limiting them and challenge them!

All my real squatters know this feeling! Those last 1 or 2 will take you places…

🚨Abs are the selfie muscles. Your core? That’s your body’s power plant. Athletes train for function, not flex!

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