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Workouts & Plans

Workouts & Plans pillar page + articles.

A good plan is measurable, boring, and easy to repeat for weeks. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Most sets should end with 1–3 reps in reserve so you recover well. Pick a schedule you can keep for 8+ weeks and protect it like appointments. After 4–6 weeks, change one thing at a time so you know what worked.

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  1. Home workouts
  2. Mobility training with dumbbells (USA) #7
  3. Mobility training with cable machine (USA) #14
  4. Mobility training with pull-up bar (USA) #21
  5. Mobility training with kettlebells (USA) #28
  6. Mobility training with rower (USA) #35
  7. Mobility training with barbell (USA) #42
  8. Mobility training with treadmill (USA) #49
  9. Mobility training with assault bike (USA) #56
  10. Mobility training with dumbbells (USA) #63
  11. Mobility training with cable machine (USA) #70
  12. Mobility training with pull-up bar (USA) #77
  13. Mobility training with kettlebells (USA) #84
  14. Mobility training with rower (USA) #91
  15. Mobility training with barbell (USA) #98
  16. Mobility training with treadmill (USA) #105
  17. Mobility training with assault bike (USA) #112
  18. Mobility training with dumbbells (USA) #119
  19. Mobility training with cable machine (USA) #126
  20. Mobility training with pull-up bar (USA) #133
  21. Mobility training with kettlebells (USA) #140
  22. Mobility training with rower (USA) #147
  23. Mobility training with barbell (USA) #154
  24. Mobility training with treadmill (USA) #161
  25. Mobility training with assault bike (USA) #168
  26. Mobility training with dumbbells (USA) #175
  27. Mobility training with cable machine (USA) #182
  28. Mobility training with pull-up bar (USA) #189
  29. Mobility training with kettlebells (USA) #196
  30. Mobility training with rower (USA) #203
  31. Mobility training with barbell (USA) #210
  32. Mobility training with treadmill (USA) #217
  33. Mobility training with assault bike (USA) #224
  34. Mobility training with dumbbells (USA) #231
  35. Mobility training with cable machine (USA) #238
  36. Mobility training with pull-up bar (USA) #245
  37. Mobility training with kettlebells (USA) #252
  38. Mobility training with rower (USA) #259
  39. Mobility training with barbell (USA) #266
  40. Mobility training with treadmill (USA) #273
  41. Mobility training with assault bike (USA) #280
  42. Mobility training with dumbbells (USA) #287
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