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Athletes in regulated sports should verify current WADA status because the list is updated annually and policy can change
Lower Body Push: Squat variation (Bodyweight, Goblet Squat, Leg Press) Lower Body Pull: Glute Bridge or RDL variation (Bodyweight Bridge, Dumbbell RDL) Upper Body Push: Push-up variation (Wall, Knee, Full) or Dumbbell Floor/Bench Press or Chest Press Machine Upper Body Pull: Row variation (Band Row, Dumbbell Row, Seated Cable Row) Shoulders (Optional Add-on): Overhead Press variation (Dumbbell Press, Machine Press) or Lateral Raise (Band, Dumbbell) Core: Plank variation or Bird Dog Perform this routine on non-consecutive days
This process not only supports physical performance but also helps improve mental focus and overall vitality
doi: 10.1016/j.neuroscience.2014.02.022 180 ZhangSXCaiHYMaXWYuanLZhangJWangZJet al
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