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General Fitness Fitness

Strength for your sport and your everyday life.

A whole-body plan combining squat, hinge, push, pull, single-leg balance and trunk control. Choose this when general strength is your main goal.

Whole-body strengthBalanceMovement confidence
Choose your goal

Four ways to train for General Fitness

Selected pathway

Athletic Edge

A performance program for experienced athletes using greater resistance, faster intent and more demanding single-leg and trunk work.

Sport strengthPerformanceRepeatability

This is not the junior plan. Use it after mastering the movement foundations, keep one to two good reps in reserve and coordinate hard gym days with practices and competition.

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Athletic Edge · Eight-week plan · Two workouts a week

Week 1 · Session A

3 sets × 6–8 quality reps90 seconds rest between setsSuggested starting point. Adjust sets, reps, resistance and range with a qualified trainer or clinician.
Before you start · Warm-up

Walk or cycle easily for 3–5 minutes. Rehearse a few comfortable bodyweight squats and hip hinges, then use light loads for the first exercise.

0 of 12 sets DoneMark each set Done as you finish

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01

Goblet squat

Build leg strength from a stable base for confident movement in sport and daily life. Build this quality for competitive movement and repeatability.

Hold a dumbbell at your chest. Sit between your hips, then stand.

12 reps per set · Rest 90 sec

Log your sets

Enter weight and completed reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

90-sec rest1:30
02

Supported dumbbell row

Support upper-back posture and pulling strength for confident movement in sport and daily life. Build this quality for competitive movement and repeatability.

Support one hand on a bench. Pull toward your hip without twisting.

12 reps per side; seated row: 12 total · Rest 90 sec

Log your sets

Enter weight and completed reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

90-sec rest1:30
03

Single-leg Romanian deadlift

Train single-leg hip control and balance for confident movement in sport and daily life. Build this quality for competitive movement and repeatability.

Use a rail for balance. Hinge over one leg; keep your hips level.

12 reps per side; two-leg version: 12 total · Rest 90 sec

Log your sets

Enter your completed reps, then mark Done. Your chosen exercise version records the difficulty.

3 sets

Supported single-leg RDLBodyweight / no added load

SetRepsDone
1
2
3
90-sec rest1:30
04

Dead bug

Coordinate the trunk while opposite limbs move for confident movement in sport and daily life. Build this quality for competitive movement and repeatability.

Reach one arm and the opposite leg away. Exhale and keep your ribs down.

12 reps per side · Rest 90 sec

Log your sets

Enter your completed reps, then mark Done. Your chosen exercise version records the difficulty.

3 sets

Dead bugBodyweight / no added load

SetRepsDone
1
2
3
90-sec rest1:30
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