Build strength in four weeks #2

Intermediate 4 weeks 3x/week

article rating 4.6/5 183

The 4 basic exercises are:
the squat, the horizontal and vertical press, the horizontal and vertical row, and hip exercises.

In this exercise programme you will learn to position yourself correctly in order to perform the exercises pain-free and as effectively as possible.

It will also increase your strength and build your self-confidence as the weeks go by.

To perform the exercises in this programme correctly, clear a floor space of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout programme lasts 12 weeks, divided into 3 cycles of 4 weeks each.
You will do 3 sessions a week.

Good luck!

Christopher Copin

Sports coach

You need to have Decathlon Coach application to launch this program !

Week 1 - How to do "slow-paced" exercises

For the "slow-paced" exercises, the passive phase is done while slowing down and the active phase is done in a burst.

01. Intro to the slow pushing workout (55 minutes)

Session 1 : Intro to the slow pushing workout (55 minutes)

We repeat the exercises from the first 4 weeks while adding some variations designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 4 kg dumbbells for the bench press exercise, one 6 kg dumbbell for the squats, and two 4 kg dumbbells for the shoulder press and lateral raises.

Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 55 minutes.

Before session advice

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Session exercises

01
Walkouts (1 minute)
02
Rotating plank (1 minute)
03
Hip opening (1 minute)
04
Surrender squats (1 minute)
05
Side lunges (1 minute)
06
Star jumps (1 minute)
07
High knees (1 minute)
08
Slow press-ups (40 sec) and plank (30 sec) x 4
09
Slow-paced bench press (3 x 45 sec)
10
Slow-paced dumbbell squats (40 sec) and plank (30 sec) x 4
11
Sumo Squats (3 x 35 sec)
12
Slow-paced shoulder press (40 sec) and hollow body (30 sec) x 4
13
Lateral raise (4 x 30 sec)
14
Breathing (1 minute)
15
Upward facing dog (1 minute)
16
Downward facing dog (1 minute)
17
Upward facing dog (1 minute)
18
Downward facing dog (1 minute)

After session advice

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

02. Intro to the slow pulling exercises workout (60 minutes)

Session 2 : Intro to the slow pulling exercises workout (60 minutes)

We repeat the exercises from the first 4 weeks while adding some variations designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: one 8 kg dumbbell for the swing exercise, one 6 kg dumbbell for the one-arm rows, two 1 kg dumbbells for the superman rows, and two 2 kg dumbbells for the reverse fly exercise.

Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 60 minutes.

Before session advice

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Session exercises

01
Shoulder rotations (1 minute)
02
Hula hoop (1 minute)
03
Knee rotations (1 minute)
04
Reverse fly (1 minute)
05
Cat/cow (1 minute)
06
Plank (1 minute)
07
Boxing (1 minute)
08
Dumbbell swings (4 x 30 sec)
09
Glute bridge (4 x 90 sec)
10
One-arm rows on one knee, slow-paced (4 x 80 sec)
11
Superman rows (slow-paced) (4 x 40 sec)
12
Reverse fly with weights (4 x 30 sec)
13
Romanian deadlift without dumbbells (4 x 60 sec)
14
Shoulder stand + heel touches + crunches (2 x 135 sec)
15
Breathing (1 minute)
16
Mountain/forward fold (1 minute)
17
Rockers (1 minute)
18
Mountain/forward fold (1 minute)
19
Rockers (1 minute)

After session advice

Congratulations on a great session!

03. Intro to the slow agonist/antagonist workout (69 minutes)

Session 3 : Intro to the slow agonist/antagonist workout (69 minutes)

We repeat the exercises from the first 4 weeks while adding some variations designed to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need:
- one 6 kg dumbbell for the one-arm row
- two 4 kg dumbbells for the bench press
- two 1 kg weights for the superman row
- two 4 kg dumbbells for the shoulder press
- two 2 kg dumbbells for the weighted reverse fly exercise

Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 69 minutes.

Before session advice

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Session exercises

01
Walkouts (1 minute)
02
Rotating plank (1 minute)
03
Hip opening (1 minute)
04
Surrender squats (1 minute)
05
Side lunges (1 minute)
06
Star jumps (1 minute)
07
High knees (1 minute)
08
Slow press-ups (40 sec) and plank (30 sec) x 4
09
One-arm rows on one knee, slow-paced (4 x 80 sec)
10
Slow-paced bench press (3 x 45 sec)
11
Superman rows (slow-paced) (4 x 40 sec)
12
Slow-paced shoulder press (40 sec) and hollow body (30 sec) x 4
13
Reverse fly with weights (4 x 30 sec)
14
Squats (2 x 3 min)
15
Sumo squats (2 x 3 min)
16
Breathing (1 minute)
17
Upward facing dog (1 minute)
18
Downward facing dog (1 minute)
19
Upward facing dog (1 minute)
20
Downward facing dog (1 minute)

After session advice

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

Week 2 - Do one more set than you did in week 1, sticking with the slow pace.

Pay attention to the pace of the exercises, which may surprise you.

04. Pushing workout with one more set (55 minutes)

Session 4 : Pushing workout with one more set (55 minutes)

We will repeat the sessions that we did in week five.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 4 kg dumbbells for the bench press exercise, one 6 kg dumbbell for the squats, and two 3 kg dumbbells for the shoulder press, and two 2 kg dumbbells for the lateral raises.
Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 55 minutes.

Before session advice

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Session exercises

01
Walkouts (1 minute)
02
Rotating plank (1 minute)
03
Hip opening (1 minute)
04
Surrender squats (1 minute)
05
Side lunges (1 minute)
06
Star jumps (1 minute)
07
High knees (1 minute)
08
Slow press-ups (40 sec) and plank (30 sec) x 4
09
Slow-paced bench press (3 x 45 sec)
10
Slow-paced dumbbell squats (40 sec) and plank (30 sec) x 4
11
Sumo Squats (3 x 35 sec)
12
Slow-paced shoulder press (40 sec) and hollow body (30 sec) x 4
13
Lateral raise (4 x 30 sec)
14
Breathing (1 minute)
15
Upward facing dog (1 minute)
16
Downward facing dog (1 minute)
17
Upward facing dog (1 minute)
18
Downward facing dog (1 minute

After session advice

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

05. Pulling workout with one more set (59 minutes)

Session 5 : Pulling workout with one more set (59 minutes)

We will repeat the sessions that we did in week five.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: one 8 kg dumbbell for the swing exercise, one 6 kg dumbbell for the one-arm rows, two 1 kg dumbbells for the superman rows, and two 3 kg dumbbells for the reverse fly exercise.
Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 59 minutes.

Before session advice

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Session exercises

01
Shoulder rotations (1 minute)
02
Hula hoop (1 minute)
03
Knee rotations (1 minute)
04
Reverse fly (1 minute)
05
Cat/cow (1 minute)
06
Plank (1 minute)
07
Boxing (1 minute)
08
Dumbbell swings (4 x 30 sec)
09
Glute bridge (4 x 90 sec)
10
One-arm rows on one knee, slow-paced (4 x 80 sec)
11
Superman rows (slow-paced) (4 x 40 sec)
12
Reverse fly with weights (4 x 30 sec)
13
Romanian deadlift without dumbbells (4 x 60 sec)
14
Shoulder stand + heel touches + crunches (2 x 135 sec)
15
Breathing (1 minute)
16
Mountain/forward fold (1 minute)
17
Rockers (1 minute)
18
Mountain/forward fold (1 minute)
19
Rockers (1 minute)

After session advice

Congratulations on a great session!

06. Slow-paced agonist/antagonist workout with one more set (73 minutes)

Session 6 : Slow-paced agonist/antagonist workout with one more set (73 minutes)

We will repeat the sessions that we did in week five.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need:
- one 6 kg dumbbell for the one-arm row
- two 1 kg weights for the superman rows
- two 4 kg dumbbells for the bench press
- two 2 kg dumbbells for the weighted reverse fly exercise
- two 4 kg dumbbells for the shoulder press

Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 73 minutes.

Before session advice

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Session exercises

01
Walkouts (1 minute)
02
Rotating plank (1 minute)
03
Hip opening (1 minute)
04
Surrender squats (1 minute)
05
Side lunges (1 minute)
06
Star jumps (1 minute)
07
High knees (1 minute)
08
One-arm rows on one knee, slow-paced (4 x 80 sec)
09
Slow press-ups (40 sec) and plank (30 sec) x 4
10
Superman rows (slow-paced) (4 x 40 sec)
11
Slow-paced bench press (3 x 45 sec)
12
Reverse fly with weights (4 x 30 sec)
13
Slow-paced shoulder press (40 sec) and hollow body (30 sec) x 4
14
Squats (3 x 3 min)
15
Glute bridge (2 x 3 min)
16
Breathing (1 minute)
17
Upward facing dog (1 minute)
18
Downward facing dog (1 minute)
19
Upward facing dog (1 minute)
20
Downward facing dog (1 minute)

After session advice

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

Week 3 - Increase your strength and speed by upping the number of sets of the same exercises you did in the previous weeks.

Work out at different tempos to increase your strength, and test them to measure your progress.

07. Building up the slow pushing workout (55 minutes)

Session 7 : Building up the slow pushing workout (55 minutes)

We repeat the exercises from weeks 5 and 6, while adding some variations in order to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 3 kg dumbbells for the shoulder press and squats, two 4 kg dumbbells for the bench press, and two 2 kg dumbbells for the lateral raises.
Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 55 minutes.

Before session advice

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Session exercises

01
Walkouts (1 minute)
02
Rotating plank (1 minute)
03
Hip opening (1 minute)
04
Surrender squats (1 minute)
05
Side lunges (1 minute)
06
Star jumps (1 minute)
07
High knees (1 minute)
08
Slow-paced shoulder press (40 sec) and hollow body (30 sec) x 4
09
Slow press-ups (40 sec) and plank (30 sec) x 4
10
Slow-paced bench press (3 x 30 sec)
11
Slow-paced dumbbell squats (40 sec) and plank (30 sec) x 4
12
Sumo Squats (3 x 35 sec)
13
Lateral raise (3 x 60 sec)
14
Breathing (1 minute)
15
Upward facing dog (1 minute)
16
Downward facing dog (1 minute)
17
Upward facing dog (1 minute)
18
Downward facing dog (1 minute)

After session advice

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

08. Building up the slow pulling exercises workout (55 minutes)

Session 8 : Building up the slow pulling exercises workout (55 minutes)

We repeat the exercises from weeks 5 and 6, while adding some variations in order to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: two 3 kg dumbbells for the reverse fly exercise, one 8 kg dumbbell for the swing and the one-arm rows, two 1 kg dumbbells for the superman rows, and two 2 kg dumbbells for the Romanian deadlift.
Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 55 minutes.

Before session advice

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Session exercises

01
Shoulder rotations (1 minute)
02
Hula hoop (1 minute)
03
Knee rotations (1 minute)
04
Reverse fly (1 minute)
05
Cat/cow (1 minute)
06
Plank (1 minute)
07
Boxing (1 minute)
08
Reverse fly with weights (4 x 30 sec)
09
One-arm rows on one knee (slow-paced) (4 x 80 sec)
10
Superman rows (slow-paced) (4 x 40 sec)
11
Glute bridge (slow-paced) (4 x 60 sec)
12
Dumbbell swings (4 x 30 sec)
13
Romanian deadlift with dumbbells (4 x 40 sec)
14
Plank + leg raises + crunches (2 x 135 sec)
15
Breathing (1 minute)
16
Mountain/forward fold (1 minute)
17
Rockers (1 minute)
18
Mountain/forward fold (1 minute)
19
Rockers (1 minute)

After session advice

Congratulations on a great session!

09. Building up the slow agonist/antagonist workout (73 minutes)

Session 9 : Building up the slow agonist/antagonist workout (73 minutes)

We repeat the exercises from weeks 5 and 6, while adding some variations in order to build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need:
- one 6 kg dumbbell for the one-arm row
- two 1 kg weights for the superman rows
- two 4 kg dumbbells for the bench press
- two 2 kg dumbbells for the weighted reverse fly exercise
- two 4 kg dumbbells for the shoulder press.

Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 73 minutes.

Before session advice

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Session exercises

01
Walkouts (1 minute)
02
Rotating plank (1 minute)
03
Hip opening (1 minute)
04
Surrender squats (1 minute)
05
Side lunges (1 minute)
06
Star jumps (1 minute)
07
High knees (1 minute)
08
One-arm rows on one knee, slow-paced (4 x 80 sec)
09
Slow press-ups (40 sec) and plank (30 sec) x 4
10
Superman rows (slow-paced) (4 x 40 sec)
11
Slow-paced bench press (3 x 45 sec)
12
Reverse fly with weights (4 x 30 sec)
13
Slow-paced shoulder press (40 sec) and hollow body (30 sec) x 4
14
Squats (3 x 3 min)
15
Glute bridge (2 x 3 min)
16
Breathing (1 minute)
17
Upward facing dog (1 minute)
18
Downward facing dog (1 minute)
19
Upward facing dog (1 minute)
20
Downward facing dog (1 minute)

After session advice

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

Week 4 - Perfecting your basic exercises.

Quality before performance. We will increase the level of difficulty of the exercises, so it's time to take a look at your strong points and weaker points.

10. Developing the slow pushing workout (59 minutes)

Session 10 : Developing the slow pushing workout (59 minutes)

We repeat the exercises from weeks 5, 6 and 7, while adding some variations in order to perfect your abilities and build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You are going to need two 4 kg dumbbells for the shoulder press, two 5 kg dumbbells for the bench press, and two 2 kg dumbbells for the lateral raises.
Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 59 minutes.

Before session advice

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Session exercises

01
Walkouts (1 minute)
02
Rotating plank (1 minute)
03
Hip opening (1 minute)
04
Surrender squats (1 minute)
05
Side lunges (1 minute)
06
Star jumps (1 minute)
07
High knees (1 minute)
08
Slow-paced shoulder press (40 sec) and hollow body (30 sec) x 4
09
Slow press-ups (40 sec) and plank (30 sec) x 4
10
Slow-paced bench press (3 x 30 sec)
11
Slow-paced dumbbell squats (40 sec) and plank (30 sec) x 4
12
Sumo Squats (3 x 35 sec)
13
Lateral raise (3 x 120 sec)
14
Breathing (1 minute)
15
Upward facing dog (1 minute)
16
Downward facing dog (1 minute)
17
Upward facing dog (1 minute)
18
Downward facing dog (1 minute)

After session advice

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

11. Developing the slow pulling exercises workout (55 minutes)

Session 11 : Developing the slow pulling exercises workout (55 minutes)

We repeat the exercises from weeks 5, 6 and 7, while adding some variations in order to perfect your abilities and build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need: one 8 kg dumbbell for the swing and one-arm row exercises, two 1 kg dumbbells for the superman rows, and two 3 kg dumbbells for the reverse fly and Romanian deadlift exercises.
Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 55 minutes.

Before session advice

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Session exercises

01
Shoulder rotations (1 minute)
02
Hula hoop (1 minute)
03
Knee rotations (1 minute)
04
Reverse fly (1 minute)
05
Cat/cow (1 minute)
06
Plank (1 minute)
07
Boxing (1 minute)
08
One-arm rows on one knee (slow-paced) (4 x 80 sec)
09
Superman rows (slow-paced) (4 x 40 sec)
10
Reverse fly with weights (4 x 30 sec)
11
Romanian deadlift with dumbbells (4 x 40 sec)
12
Dumbbell swings (4 x 30 sec)
13
Glute bridge (slow-paced) (4 x 60 sec)
14
Plank + leg raises + crunches (2 x 135 sec)
15
Breathing (1 minute)
16
Mountain/forward fold (1 minute)
17
Rockers (1 minute)
18
Mountain/forward fold (1 minute)
19
Rockers (1 minute)

After session advice

Congratulations on a great session!

12. Developing the slow agonist/antagonist workout (79 minutes)

Session 12 : Developing the slow agonist/antagonist workout (79 minutes)

We repeat the exercises from weeks 5, 6 and 7, while adding some variations in order to perfect your abilities and build strength.

For the "slow-paced" exercises, the passive phase is performed while slowing down the movement while the active phase in done with a burst of energy.

You will need:
- one 6 kg dumbbell for the one-arm row
- two 4 kg dumbbells for the bench press
- two 1 kg weights for the superman rows
- two 4 kg dumbbells for the shoulder press
- two 4 kg dumbbells for the weighted reverse fly exercise.

Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 79 minutes.

Before session advice

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Session exercises

01
Walkouts (1 minute)
02
Rotating plank (1 minute)
03
Hip opening (1 minute)
04
Surrender squats (1 minute)
05
Side lunges (1 minute)
06
Star jumps (1 minute)
07
High knees (1 minute)
08
Slow press-ups (40 sec) and plank (30 sec) x 5
09
One-arm rows on one knee, slow-paced (5 x 80 sec)
10
Slow-paced bench press (4 x 45 sec)
11
Superman rows (slow-paced) (4 x 40 sec)
12
Slow-paced shoulder press (40 sec) and hollow body (30 sec) x 4
13
Reverse fly with weights (5 x 30 sec)
14
Sumo squats (3 x 3 min)
15
Glute bridge (2 x 3 min)
16
Breathing (1 minute)
17
Upward facing dog (1 minute)
18
Downward facing dog (1 minute)
19
Upward facing dog (1 minute)
20
Downward facing dog (1 minute)

After session advice

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

Coach advice

"This programme is designed to teach you how to do the exercises correctly. The priority is technique over performance. Take the time to correctly repeat the exercises the coaches perform in the videos. Master these and by the end of the programme you'll be a pro!"

Christopher Copin

Sports coach

Want to move with Decathlon Coach? ;)
It's happening right here 👇

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Build strength in four weeks #2

Christopher Copin

Week 1 - How to do "slow-paced" exercises

Week 2 - Do one more set than you did in week 1, sticking with the slow pace.

Week 3 - Increase your strength and speed by upping the number of sets of the same exercises you did in the previous weeks.

Week 4 - Perfecting your basic exercises.

Coach advice

Christopher Copin

Want to move with Decathlon Coach? ;)It's happening right here 👇

Want to move with Decathlon Coach? ;)
It's happening right here 👇