Uploaded February 2026 | Updated September 2026, 1 week ago
The ultimate tool for elite torque? The Landmine.
Most athletes stay stuck in a single plane of motion. If you want explosive power that actually transfers to the court or field, you have to master rotation.
Save this for your next workout.
The ultimate tool for elite torque? The Landmine.
Most athletes stay stuck in a single plane of motion. If you want explosive power that actually transfers to the court or field, you have to master rotation.
Save this for your next workout.







![Complete Home Gym Transformation - Step By Step Garage Build | Bells OF Steels All In One Cable
Stop letting a cluttered garage kill your motivation and start building a high-performance training sanctuary right at home.
Check out Citizen Athletics Programs: https://citizenathletics.com/
In need of any equipment? I recommend checking out bells of steel:
https://bit.ly/Bellsofsteel
Building a functional home gym in a small space requires more than just buying equipment; it demands a strategic approach to organization, lighting, and versatile tool selection. In this video, Dr. Sam Spinelli documents his journey of turning a chaotic storage garage into a streamlined training facility, highlighting the specific steps of patching, painting, and DIY storage that make a professional-grade environment possible. Whether you are dealing with limited square footage or a tight budget, these lessons in minimalist layout and multi-functional equipment will help you maximize your consistency and results.
What we cover:
-The Prep Phase: Learn the importance of wall prep, patching, and high-visibility painting to transform the feel of a dark garage [00:37].
-Low-Profile Strength Solutions: A deep dive into the Bells of Steel all-in-one cable rack, featuring dual cable arms and integrated squat stations for maximum utility in minimal space [08:38].
-Minimalist Cardio Integration: Why a low-dimension indoor cycling setup, like the Wahoo Kicker, is superior to bulky treadmills for small home gyms [07:23].
-DIY Storage Hacks: How to build custom wall-mounted plate storage and utilize pegboards to keep your floor clear and your training flow uninterrupted [11:31].
-Safety in the Home Gym: The critical role of safety pins and adjustable equipment, like the multi-weight kettlebell, for training alone without risk [10:35].
Maximize your new home setup with Citizen Athletics’ training programs. Our evidence-based blueprints are designed to help you get the most out of your equipment, whether you have a full rack or just a single adjustable kettlebell. Dont let your environment dictate your progress, get the professional programming you need to dominate from the comfort of your own home: https://citizenathletics.com/
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IG Citizen: https://www.instagram.com/citizenathletics1/
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![Hybrid Athlete Training - How To Combine Running & Lifting
Stop choosing between strength and endurance and start building a high-performance hybrid engine that can do both. Check out Citizen Athletics Programs: https://citizenathletics.com/
Combining heavy lifting with consistent running is more than just slapping two programs together; it requires an intelligent approach to volume, recovery, and intensity to avoid burnout and injury. This hybrid training session demonstrates how to strategically structure your day to maximize power output in the gym while still building a robust aerobic base on the road. By prioritizing explosive movements like power snatches early in the session and following up with calculated running intervals, you can develop the versatility of a true hybrid athlete.
What we cover:
-Strategic Session Structuring: Why you should always prioritize high-complexity power movements like snatches and clean and jerks before moving into endurance work [00:59].
-Managing Training Intensity: Learn how to adjust your lifting percentages and warm-up sets to preserve energy for a multi-modality training day [02:16].
-Technical Refinement Under Fatigue: Observe the importance of maintaining bar path and elbow position during the clean and jerk, even when your soul feels sore [04:21].
-The Hybrid Transition: How to move from the barbell to the track and find the mental fortitude to log miles when your body is already under significant stress [08:10].
-Recovery and Partnership: The role of a training partner in pushing through dark times during high-volume blocks and the importance of post-session recovery [09:13].
Whether youre training for a race or looking to crush a new lifting PR, get the intelligent programming that makes it possible: https://citizenathletics.com/
Follow Us Over On Socials:
IG Citizen: https://www.instagram.com/citizenathletics1/
IG Sam: https://www.instagram.com/samspinelli.dpt?
Tiktok Citizen: https://www.tiktok.com/@CitizenAthletics
Facebook Citizen: https://www.Facebook.com/@CitizenAthletics
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