We get that training is a top priority for most of our readers, but we also understand that life is messy and complicated. School and/or work can get in the way of training. It’s not realistic for training to come first all the time, which is why this realistic program was made.

This four-step progression is used to help young athletes develop the proper form, stability, and strength required to use a barbell.

Mountain Dog Style Dumbbell Bench Press with 2 half reps followed by a full rep with rotaion