SPORT PERFORMANCE / 2 DAYS PER WEEK / ABOUT 38 MINUTES
Isometric holds + dynamic strength
Position strength
Static holds strengthen practiced angles; dynamic work broadens range. Isokinetic constant-velocity devices require specialized equipment and professional supervision, so this plan uses accessible isometrics.
Your weekly sessions
SESSION 1 / Quads and trunk
Hold + move
Quads and trunk
- Wall sit — 3 × 20–30 sec
Quadriceps with glute support. Hold a comfortable knee bend and breathe steadily.
- Barbell back squat — 3 × 6–8
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Front plank — 3 × 20–30 sec
Abdominals, obliques and trunk stabilizers. Hold a long body line while breathing normally.
- Supported split squat — 2 × 8/side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
SESSION 2 / Postural control
Carry + hold
Postural control
- Suitcase carry — 3 × 30 sec/side
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
- Side plank — 3 × 20 sec/side
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
- Hip thrust — 3 × 10
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
- Wall slide — 2 × 8
Joint control and comfortable range of motion. Slide arms upward on a wall through a comfortable range while keeping ribs relaxed.
How to progress
Begin 3 × 20 seconds and lengthen to 30; increase resistance only after holds remain steady.
Recovery and weekly placement
Do not hold your breath; seek clinical guidance for rehabilitation or painful joints.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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