Weight Training drills

38 Weight Training drills across four age bands. Free to browse — search the whole library or pick another sport on the sports page.

U6–U8

• Bear Crawl AdventureU6–U8
• Bridge BuildersU6–U8
• Bunny Hops — Stick the LandingU6–U8
• Crab WalkU6–U8
• Frog JumpsU6–U8
• Knee Push-Up PositivesU6–U8
• Statue PlankU6–U8
• Superhero Squat-To-StandU6–U8
• Superman FlyingU6–U8
• Walking Tall LungesU6–U8

U10–U12

• Band RowU10–U12
• Bird-DogU10–U12
• Bodyweight Squat MasteryU10–U12
• Glute BridgeU10–U12
• Hollow HoldU10–U12
• Plank HoldU10–U12
• Step-UpU10–U12
• The Perfect Push-UpU10–U12
• Walking LungeU10–U12
• Wall SitU10–U12

U14–U16

• Band Pallof PressU14–U16
• Dumbbell Overhead PressU14–U16
• Dumbbell Romanian DeadliftU14–U16
• Farmer's CarryU14–U16
• Goblet SquatU14–U16
• Light Dumbbell DeadliftU14–U16
• One-Arm Dumbbell RowU14–U16
• Plank with Shoulder TapsU14–U16
• Split SquatU14–U16

U18

• Barbell Back Squat — Setup and First RepsU18
• Bench Press — SetupU18
• Bulgarian Split SquatU18
• Deadlift — SetupU18
• Glute Bridge and Hip Thrust BasicsU18
• Overhead Press with the BarbellU18
• Sets, Reps, and Rest — Your First ProgramU18
• Training Log and Progression RulesU18
• Warm-Up Routine for Lift DayU18