For a lot of people, Sunday is a weird mix of relaxation and low-key anxiety. You want  to rest… but you’re also thinking about the busy week ahead, wondering how you’re going to eat well, get your workouts in, and still handle work, family, and everything else. At Axis Strength Training, we like to think of Sunday as your power-up day —the day you take 30–60 minutes to set up your workouts and meals so the rest of the week feels easier, not harder. Instead of starting Monday already behind,...

Program 1 — Dumbbells Only Movements:  Goblet Squat, DB Bench Press, DB RDL  Load tip:  Pick weights that leave ~2 reps “in the tank” on each set. When you hit the top of the rep range with good form, bump the weight a little next time. 3x per week - Mon/Wed/Fri works well (all 3 lifts each training day): Week 1:  3×8 each Week 2:  3×10 each Week 3:  4×8 each (slightly heavier than Week 2) Week 4:  4×10 each (same weight as Week 3 if quality holds; increase only if reps feel solid) Form cues...

If you’ve got a teen athlete in your life, you’ve probably watched them sprint from school to practice to weekend tournaments—all while...