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Strength training is a component of most of my athletes programs. If they don't already have a customized program or access to a full gym, I give them this workout which they can do with simply a weight bench and a dumbell set.
The Flybird Adjustable Weight Bench was a surprisingly affordable (retails at $189) solution for a bench. It took barely 10 minutes to assemble with minimal pieces to attach to be ready to go. It's comfortable on the knees and looks great to boot. It's small compared to ones I've used at the gym but big enough for any exercise you could imagine up. It's compactness ensures it doesn't clutter up small spaces needlessly which is what you want in a home gym environment. Check out the video below for how to adjust it to it's various configurations.
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