Physical Preparation — Power
Hang Clean
Simplified version of the power clean starting from above the knees to work on explosive hip extension.
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Intermediate
Articles tagged "Intermediate"
126 articles
Plyometrics — Lower Body
Hurdle Hops
Consecutive jumps over mini hurdles to develop ground reactivity and repeated explosive power.
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Sport-Specific — Preparation Circuits
Plyometric Recovery
Recovery principles between plyometric sessions to optimize adaptations and prevent injuries.
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Sport-Specific — Preparation Circuits
Combat Sports Circuit
High-intensity circuit simulating a combat round with shadow boxing, burpees, and medicine ball slams.
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Mat Pilates Fundamentals
Single Leg Stretch
First exercise of the Pilates abdominal series, coordinating leg alternation with precise hand placement for dynamic abdominal work.
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Equipment Exercises
Swiss Ball — Jackknife
Dynamic Swiss ball exercise in plank position, drawing knees to chest while rolling the ball for intense abdominal work.
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Mat Pilates Fundamentals
Swan Dive
Dynamic back extension rocking exercise, strengthening the spinal extensors and glutes through a pendulum motion between torso and legs.
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Equipment Exercises
Reformer — Elephant
Standing Reformer exercise targeting hamstrings and core by pushing the carriage with the feet while maintaining a forward fold.
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Mat Pilates Fundamentals
Double Leg Stretch
Second exercise of the Pilates abdominal series, simultaneously extending arms and legs for maximum center stabilization challenge.
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Mat Pilates Fundamentals
The Saw
Pilates exercise combining thoracic rotation and lateral flexion to mobilize the obliques and stretch the hamstrings with a characteristic sawing motion.
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Equipment Exercises
Reformer — Footwork
Fundamental Reformer Pilates series targeting the lower limbs with different foot positions on the bar for complete and balanced strengthening.
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Mat Pilates Fundamentals
Roll-Up
Classic Pilates exercise developing segmental spinal mobility and abdominal control by rolling up and down the spine vertebra by vertebra.
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Mat Pilates Fundamentals
The Hundred
Fundamental Pilates exercise coordinating arm pumps with cyclic breathing to activate the transversus abdominis and rectus abdominis.
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Mat Pilates Fundamentals
Single Leg Circle
Pilates exercise developing pelvic stabilization while mobilizing the hip joint by drawing controlled circles with an extended leg.
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Equipment Exercises
Reformer — Long Stretch
Dynamic plank exercise on the Reformer developing core and shoulder strength by pushing and pulling the carriage in plank position.
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Bodyweight HIIT Exercises
Star Jumps
Star Jumps combine a squat with an explosive star jump, a plyometric HIIT exercise that builds power and cardiovascular endurance.
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Equipment HIIT Exercises
Kettlebell Turkish Get-Up
The Turkish Get-Up is a complex functional exercise from lying to standing with a KB overhead, developing mobility, stability and total strength.
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HIIT Protocols
EMOM (Every Minute On the Minute)
EMOM is a structured HIIT protocol where a fixed number of reps are performed at the start of each minute, remaining time is rest.
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