.png)
Strength and conditioning exercises are the cornerstone of building a strong, resilient body. They don’t just help you build muscle—they also improve endurance, prevent injuries, and boost your overall fitness.
If your goal is to enhance your athletic performance, the right exercises can make all the difference. With a mix of bodyweight moves and equipment-based exercises, anyone can build an effective routine.
In this blog, we’ll walk you through our strength and conditioning exercises. We’ll explain the benefits of each movement so you understand WHY each exercise matters.
Ready to elevate your fitness game? Let’s dive in…
Please note: The weight of each exercise can be altered based upon your own personal ability
Warm Ups 🏋️
Warming up is essential for a workout session as it prepares your body for the intense activity ahead. It increases your heart rate and blood flow to your muscles, which helps to reduce the risk of injury.
Additionally, a good warmup can improve your flexibility and range of motion, making your workout more effective.
Back Day 🔙
Exercise: Wide-Grip Lat Pull Downs (4x 12 Reps, increasing weight each rep)
Benefit: Wide-Grip Lat Pull Downs target the latissimus dorsi muscles in your back, helping to build width and strength. Using a wide grip also engages your upper back and shoulders, which promotes better posture and stability.
Exercise: Seated Cable Rows (4x 12 Reps, increasing weight each rep)
Benefit: Seated Cable Rows focus on the middle back, biceps, and rear deltoids. This exercise improves your pulling strength, which is crucial for various athletic movements. It also helps develop a balanced physique and enhances overall back strength.
By increasing the weight in these exercises you're challenging your muscles progressively, which is essential for growth and strength gains.
Arm Workouts 💪
Exercise: Arnold Press (20kg Dumbbells x 5 Reps)
Benefit: This exercise helps strengthen and condition your front and side delts. Arnold presses allow for greater range of motion and engages more muscle fibres than your typical shoulder press.
Exercise: Seated Dumbbell Front Raise (10kg Dumbbells x 10 reps)
Benefit: These are able to specifically target the anterior deltoids (front shoulder muscles). This exercise helps build strength and stability within your upper body.
Leg Day 🦵
Exercise: Leg Press/ Hack Squat Machine (100kg x 10 reps)
Benefit: This exercise helps strengthen and condition your front and side delts. Arnold presses allow for greater range of motion and engages more muscle fibres than your typical shoulder press.
Exercise: Seated Dumbbell Front Raise (10kg Dumbbells x 10 reps)
Benefit: These are able to specifically target the anterior deltoids (front shoulder muscles). This exercise helps build strength and stability within your upper body.
Chest Workout Routine 💯
Exercise: Bench Press (50kg each side x 4 reps)
Benefit: This exercise plays a big role in strength and conditioning. By consistently doing bench presses, you’re improving your muscle endurance and building your upper body strength.
Exercise: Chest Press (35kg each side x 4 reps)
Benefit: Chest presses again improve your muscle endurance. It targets the pectoral muscles whilst also engaging your triceps and shoulders.
Extra Conditioning Exercises you can try:
Prowler Sleds
Sandbag Shoulder Squats
Looking for more in-depth training? 🔎
Book a session with us today for a personalised training experience focusing on your personal athlete development and fitness.
You can also check out our Instagram and YouTube for tutorials on the exercises touched on today.
Comments