FitForge By Supta

Shoriful Islam and Mustafizur Rahman
Core session Finisher

Combination of Upper Body Power Training, Plyometric Training, and Running conditioning with Running mecanism drill.

Starting with Upper Body Strength Training in Gym (not included in the video)
1A. EXPLO Bench Press 3 x 8-10
1B. EXPLO Incline Row 3 x 8-10
2A. HK SA Shoulder Press 3 x 8-10
2B. T Y Raises 3 x 6-8
3. Pallof Press
4. BosuBall Seated MB Throw 3 x 12
5. Hk Rotational MB Throw

Then 20 min Break

Plyometric Exercise for Lower Body and Upper body Functional MB Throwing

Finishing with Running Mechanism Drill and Running.

Player in the Video: Shamim Hossain Patwary

Hustle Everytime, Push your Limit. The sky is not the limit, you have touched the sky. Just hang on for the final destination.

Shamim Hossain Patwary is getting ready for the upcoming assignment.
Fee amanillah

After 4 years, alhamdulillah now I'm able to do Deadlift with 100 kg without back pain.
Do you want to do it without pain, DM me "Pain".

Good to be back after back and Knee injuries

Lower Body with Moderate effort General strength session.
Focusing on Quads and Hamstring with a primary and a secondary workout.
Thanks to for your guidance.
Don't forget to mobilize your Spine and Trunk before you start.

Starting with

1A: Back Squat 6,5,4x3
1B: RDL 6x3

2A: Trap Bar Squatting 6x3
2B: Double Leg Prone hip extension 8x3

3A: Standing Calf Raise with Bend Knees 10x3 (not included in the video)
3B: Dorsiflexion (not included in the video)

make sure to cool down your body after workout