Bare Minimum
Pillar Prep
General Fitness, Strength & ConditioningWelcome to our flexible training program crafted to support your sustained muscular and cardiovascular fitness. Following ACSM guidelines, we align with the recommended minimum of 150 minutes of activity for health maintenance.
This program also seamlessly facilitates weight loss and muscle gain, enabling you to attain fitness levels suitable for various sports and physical activities. Our approach ensures that achieving optimal fitness is neither rigid nor time-consuming, offering a more flexible and efficient path to your health and wellness goals.
You can also access our program with a subscription plan (DIY), offering multiple payment option for budget-friendly access. Click Here for details.
Explore personalized training and extensive coaching assistance at pillarprep.fr. Maximize your recovery and accelerate your progress with our GOLD plan. Visit now for a tailored experience.
Disclaimer: While this program fosters essential structural and physiological attributes for sports performance, it cannot guarantee the prevention of accidents or injuries.
A1
Stationary bike
1 x 10:00
A2
WORLD'S GREATEST STRETCH
1 x 10
A3
Active stretch routine
1 x 10
A4
Deep sumo squat with rotation
1 x 10
B1
Bunny Hops Forward
2 x 3
B2
Bunny Hops Lateral
2 x 3
C1
Back Squat
3 x 12
C2
Jump Squat
2 x 3
D1
Split Squat
2 x 10
D2
Paloff Press
2 x 0:30
E1
Lat Pulldown
3 x 10
E2
Bench Press
3 x 10
A
Light Jog
1 x 5:00
B1
WORLD'S GREATEST STRETCH
1 x 10
B2
Inchworm
1 x 10
B3
Active stretch routine
1 x 10
B4
Hip circles
1 x 5
B5
Calf Stretch
1 x 0:30
B6
Single leg calf raise
1 x 12
C
Interval run
10 x 1:00 @ 6, 7, 7, 8, 8, 8, 8, 8, 8, 8
D
Light Jog
1 x 5:00
A
Foot and ankle routine
A1
Deep sumo squat with rotation
1 x 10
A2
Active stretch routine
1 x 10
A3
WORLD'S GREATEST STRETCH
1 x 10
A4
Stationary bike
1 x 5:00
B1
Romanian Deadlift
3 x 10
B2
Ab Curl
2 x 10
C1
Multiplane Lunge
2 x 5
C2
Multi directional jumps
2 x 1
D1
DB Shoulder Press
3 x 10
D2
1-Arm DB Row
3 x 10
E
Rowing
5 x 0:30
A1
Active stretch routine
1 x 10
A2
WORLD'S GREATEST STRETCH
1 x 10
A3
Stationary bike
1 x 5:00
A4
Star Jump
1 x 10
B
Rowing
1 x 20:00 @ 5
C1
Plank
2 x 0:30
C2
Side Plank
2 x 0:30
C3
Supermans
2 x 0:30
C4
Side Leg Raise
2 x 0:30
A
Light Jog
1 x 5:00
B1
WORLD'S GREATEST STRETCH
1 x 5
B2
Inchworm
1 x 5
B3
Active stretch routine
1 x 5
B4
Hip circles
1 x 5
B5
Calf Stretch
1 x 0:30
B6
Single leg calf raise
1 x 12
C
Interval run
6 x 2:30 @ 6, 7, 7, 7, 7, 7
D
Light Jog
1 x 5:00
Yasir Mustafa
Yasir boasts a decade of experience as a fitness coach. His holistic approach aims at enhancing physical and mental resilience, promoting productivity through skill development and sports-based fitness. Currently pursuing Sports Science and Coaching at UGA, he is a Certified Personal Trainer (NSCA-CPT) and actively competes in track & field while coching youth at a local track and tennis club.
