8 weeks · 3 sessions/wk
Powerlifting: your first strength cycle
Raise your squat, bench press and deadlift numbers with linear progression and a test at the end.
€19.99See program
Buy · €19.99Muscle
Lower back exercises
17 exercises that target the lower back as the main muscle and 56 where they help as a secondary muscle. Open any of them to see the form, common mistakes and how many sets to do for your goal.
Hip Hinge 11
Conventional Deadlift
Hamstrings, Glutes, Lower back
Back Extension (Hyperextension)
Lower back
Back Extension Without a Bench
Lower back
Stiff-Legged Barbell Good Morning
Lower back
Weighted Stability Ball Back Extension
Lower back
Deficit Deadlift
Lower back
Rack Pull
Lower back
Deadlift with Chains
Lower back
Seated Good Morning
Lower back
Atlas Stones
Lower back
Axle Deadlift
Lower back
General Strength 1
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Mobility 5
Also work the lower back 56
Barbell Back Squat
Quads, Glutes
Bent-Over Barbell Row
Lats, Traps & mid back
Romanian Deadlift
Hamstrings, Glutes
Hang Clean
Glutes, Traps & mid back, Quads
One-Arm Kettlebell Swing
Glutes, Hamstrings
Barbell Ab Rollout
Abs
Barbell Side Bend
Obliques, Abs
Landmine 180
Obliques, Abs
Russian Twist
Obliques, Abs
Suspension Trainer Fallout
Abs
Bent-Over Low Cable Rear Delt Raise
Shoulders
Clean and Press
Shoulders
One-Arm Kettlebell Snatch
Shoulders
Double Kettlebell Clean
Shoulders
Dumbbell Clean
Hamstrings
Kettlebell Dead Clean
Hamstrings
Kettlebell Single-Leg Deadlift
Hamstrings
Natural Glute-Ham Raise
Hamstrings
Kettlebell Hang Clean
Hamstrings
Power Clean
Hamstrings
Snatch Pull
Hamstrings
Stiff-Legged Barbell Deadlift
Hamstrings
Stiff-Legged Dumbbell Deadlift
Hamstrings
Barbell Lateral Squat
Quads
Week-by-week training programs
6-8-week plans with sets, reps and progression, built for your sport. Includes a downloadable PDF.
6 weeks · 2 sessions/wk
Strength and speed for soccer players
More acceleration, faster changes of direction and injury-proof legs, compatible with 2-3 team practices.
€19.99See program
Buy · €19.998 weeks · 2 sessions/wk
Dryland strength for swimmers
A more powerful pull, healthy shoulders and a core that transfers leg drive.
€19.99See program
Buy · €19.99