StrengthAthletic Performance
A 55-minute advanced athletic strength session for men centred on the squat and the pull. Bench squats at four sets of eight and cable deadlifts build the base, then barbell standing twists train rotational power for 45 seconds a set and sled calf raises finish the ankles and Achilles that every sprint relies on.
Athletic Performance at a glance
- Level
- Advanced
- Duration
- 55 minutes
- Exercises
- 4
- Estimated burn
- ~470 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Quads, Glutes, Core
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Athletic Performance
- 4 × 8
- 4 × 10
- 4 × 45s
- 3 × 45s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Athletic Performance
Rest two to three minutes after squats and deadlifts — this is neural work and short rests only cost you load. On the standing twist, move from the hips and ribs rather than yanking with the arms. Run this once or twice a week alongside your sport, never the day before a match.
Athletic Performance — questions
How long does Athletic Performance take?
About 55 minutes from the first set to the last. The session contains 4 exercises and burns roughly 470 kcal for an average trainee.
What equipment do you need for Athletic Performance?
Barbell and plates. The session is built around Barbell Bench Squat, Cable Deadlift, Barbell standing twist and more, and every exercise comes with a demo video in the GymiaFit app.
Is Athletic Performance suitable for beginners?
Athletic Performance is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Athletic Performance work?
Quads, Glutes, Core. 4 exercises, starting with Barbell Bench Squat, Cable Deadlift, Barbell standing twist.
Is Athletic Performance free?
Yes. Athletic Performance is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Athletic Performance into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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