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10–25 Minute Home Workouts for Youth Athletes, Coach Justin’s Checklist
Short no equipment workouts at home for ages 7–18. Coach Justin’s age smart checklists and 10–25 minute sessions keep training safe and fun.
Lifters: Stop Bench Press Shoulder Pain With Coach Led Rehab and Fixes
Evidence-backed, actionable fixes, a 5–7 minute warm-up, and a short coach-led rehab progression to ease bench-press shoulder pain and get you back to...
Nearly an Hour a Week: 5 Micro-Workouts for Busy Parents
Five micro workouts and scheduling templates for family life. Build strength with 4–7 minute bursts plus two 20–30 minute sessions weekly.
Low Sweat Lunchtime Workout Plan for Desk Workers: 4 Week Progression
Low sweat lunchtime workout plan for desk workers: 10–15 minute circuits, workplace logistics, and Coach Justin's 4 week progression to build consistent...
One to Two Sessions a Week Preserve In Season Strength for Coaches
This coach playbook maintains in season strength with 1–2 weekly 15–30 minute sessions, high intensity, low volume, and readiness checks.
Executive Strength Training: 16 and 30 Minute Plans That Boost Focus
Backed by research, strength training for executives: 16 and 30 minute travel ready plans. Block sessions and sharpen focus in 40 minutes.
6 to 8 Week Tryout Conditioning Plan for Teens With 72 Hour Taper
A sport-specific 6 to 8 week plan for teens that builds aerobic base, adds strength, then uses a 72 hour taper, CDC sleep targets, and pressure drills to...
10–15 Minute Warm Up for Lifting That Prioritizes Ramp Sets
Evidence backed 10–15 minute warm up for lifting. Light cardio, targeted mobility, and movement specific ramp sets prime heavy lifts and scale for beginners.
Three Day Strength Training for Desk Workers That Fits Your Workday
Build strength that fits a full time desk schedule with a realistic three day program, discreet desk micro sessions you can do at work, and clear...