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How I train now: Strong, simple and kind
A blog post by Coach Teo
Hi, I am Teodora Sklayne, founder of ATTIKA in Barcelona. After fifteen years of coaching and training, my focus is longevity, steady strength, a clear head, and a body that feels good in daily life. If you came here from my newsletter, this is the full session breakdown with the videos. If you landed here from Instagram or a search, welcome. You will find everything you need below.
The warm up, ATTIKA flow
I start with our ATTIKA flow, a short mobility sequence we curated to wake the whole body. One round before lifting is enough to switch things on. On days when I want a mobility session, I stack two or three rounds and call it done.
Why it matters
The flow gets joints moving, raises temperature, and connects breath with position. It sets the tone, calm and ready rather than rushed and tight.
What the warm-up video here
Spine prep superset
Since this is more of a warm routine, I only do 2 sets, of 2 to 3 reps. VERY slow.
Ring skin the cat and Jefferson curl
I pair ring skin the cat with Jefferson curls. Running ATTIKA means more desk time and this combination opens the front of the body while asking the spine to move with control, vertebra by vertebra.
How I do it:
Skin the cat
Move into the stretch with control, keep the ribs quiet, engage lats and abs, return to the start smoothly.
Too difficult?
Dead hang on a bar for twenty to thirty seconds, then cat and cow on the floor.
Jefferson Curl
light load, soft knees, round down slowly, pause at the bottom, unroll with control, think one bone at a time.
New to spinal mobility?
Practice a slow hip hinge bow with body weight only, hands sliding down the thighs, stand up tall and breathe out.
Why it matters
Shoulders open, chest opens, midline wakes up, the spine learns to move before I ask it to hold load. It is the bridge between mobility and strength.
Strength block one, sumo deadlift and ring chin up
I work in the six to eight rep range with control. Sumo deadlift gives me more glute and adductor bias, ring chin ups keep my back honest. For this round I do 3 sets of 4 to 8 reps (keeping it strength focused.)
How I do it:
Sumo deadlift
Feet a little wider, toes slightly out, knees track toes, brace around the ribs and hips, push the floor away, finish tall without leaning back.
Try this instead if you are newer
Trap bar or kettlebell deadlift, focus on a flat back and a strong brace.
Ring chin up
Long neck, ribs quiet, pull elbows toward ribs, own the way down.
Regression for those who can’t chin up
Band-assisted chin-ups, or lower the rings and do body rows. Eccentric-only chin-ups are also an excellent step, jump up, control the fall for three to five seconds.
Why it matters
Posterior chain strength supports posture, hips, and back health. Chin ups build lats and mid back while teaching full body tension.
Strength block two, single arm dumbbell bench and banded reverse fly
I broke a shoulder years ago, so unilateral pressing helps me keep both sides honest. I pair single arm dumbbell bench press with banded reverse flies for scapular control. This round is where I do a bit more volume. I continue with 2 to 3 sets but 8 to 10 reps of the bench press and 12 to 15 reps of the reverse fy. Here is not about the intensity of the weight (or band) but about the feel of contracting the right muscles.
How I do it:
Single arm dumbbell bench press
Feet planted, slight exhale as I press, keep the rib cage quiet, control the path of the elbow.
Try this instead if you are newer
Floor press to limit range and keep the shoulder safe.
Banded reverse fly
12 to 15 reps, here it is not about the intensity of the weight (band) but about the feel of contracting the right muscles
Soft elbows, pull shoulder blades together without shrugging, keep the spine long, keep abs gently braced.
Never done it?
Choose a light band with higher reps done with control.
Why it matters
Unilateral pressing exposes asymmetries and builds stability. Reverse flies strengthen the small muscles that keep the shoulder centered and happy, very useful if you work at a desk.
Finish, breathe and lengthen
I finish with a few minutes for hips, pecs, and lats, then six to ten slow breaths to lower the nervous system. Recovery begins when I allow my body to land.
Simple finisher: Half kneeling hip flexor stretch with a gentle glute squeeze, pec doorway stretch, child’s pose with side reach, then box breathing, in for four, hold for two, out for six, hold for two.
Outside the gym, how I move in the city and in nature
I keep movement playful and connected to Barcelona. I often run to the beach, then do a little calisthenics on the bars, push ups, hangs, rows, dips, a few fun variations. When I feel fresh, I sprinkle short sprint intervals. Most days I simply walk a lot, it is the easiest reset for mind and posture. Whenever I can, I go hiking, a few hours on a trail changes everything.
Simple beach mini circuit
Three rounds, ten to twelve push-ups, twenty-second dead hang, ten slow ring rows, thirty seconds of bear crawl, rest as needed, keep the breath quiet.
Gentle sprint template
Warm up with five to eight minutes of easy jogging, add two to three gradual build-ups over forty to sixty meters, then do four to six short sprints of ten to fifteen seconds, walk back fully, stop while you still feel springy, cool down with easy walking.
Listen to your body. If in doubt, go easier; consistency wins.
How to make this yours
Choose two to three strength movements you can repeat for four to six weeks. Keep reps smooth and leave one or two reps in the tank. (This means you could have done 2 more before losing form.) Add to your schedule some movement you genuinely enjoy, walking, a light run to the beach, or a weekly hike. The goal is a plan that fits life, not a perfect plan that you cannot keep.
Want a hand with your plan
If this resonates and you want support, explore how we work at ATTIKA, personalised programs inside small group coaching, with real coaches who know your name. Start with the Bespoke Fitness Blueprint, then join Group PT for coaching and accountability that feels like home.
Bespoke Fitness Blueprint
Group PT at ATTIKA
Hi, I am Teodora Sklayne, founder of ATTIKA in Barcelona. After fifteen years of coaching and training, my focus is longevity, steady strength, a clear head, and a body that feels good in daily life. If you came here from my newsletter, this is the full session breakdown with the videos. If you landed here from Instagram or a search, welcome. You will find everything you need below.
The warm up, ATTIKA flow
I start with our ATTIKA flow, a short mobility sequence we curated to wake the whole body. One round before lifting is enough to switch things on. On days when I want a mobility session, I stack two or three rounds and call it done.
Why it matters
The flow gets joints moving, raises temperature, and connects breath with position. It sets the tone, calm and ready rather than rushed and tight.
What the warm-up video here
Spine prep superset
Since this is more of a warm routine, I only do 2 sets, of 2 to 3 reps. VERY slow.
Ring skin the cat and Jefferson curl
I pair ring skin the cat with Jefferson curls. Running ATTIKA means more desk time and this combination opens the front of the body while asking the spine to move with control, vertebra by vertebra.
How I do it:
Skin the cat
Move into the stretch with control, keep the ribs quiet, engage lats and abs, return to the start smoothly.
Too difficult?
Dead hang on a bar for twenty to thirty seconds, then cat and cow on the floor.
Jefferson Curl
light load, soft knees, round down slowly, pause at the bottom, unroll with control, think one bone at a time.
New to spinal mobility?
Practice a slow hip hinge bow with body weight only, hands sliding down the thighs, stand up tall and breathe out.
Why it matters
Shoulders open, chest opens, midline wakes up, the spine learns to move before I ask it to hold load. It is the bridge between mobility and strength.
Strength block one, sumo deadlift and ring chin up
I work in the six to eight rep range with control. Sumo deadlift gives me more glute and adductor bias, ring chin ups keep my back honest. For this round I do 3 sets of 4 to 8 reps (keeping it strength focused.)
How I do it:
Sumo deadlift
Feet a little wider, toes slightly out, knees track toes, brace around the ribs and hips, push the floor away, finish tall without leaning back.
Try this instead if you are newer
Trap bar or kettlebell deadlift, focus on a flat back and a strong brace.
Ring chin up
Long neck, ribs quiet, pull elbows toward ribs, own the way down.
Regression for those who can’t chin up
Band-assisted chin-ups, or lower the rings and do body rows. Eccentric-only chin-ups are also an excellent step, jump up, control the fall for three to five seconds.
Why it matters
Posterior chain strength supports posture, hips, and back health. Chin ups build lats and mid back while teaching full body tension.
Strength block two, single arm dumbbell bench and banded reverse fly
I broke a shoulder years ago, so unilateral pressing helps me keep both sides honest. I pair single arm dumbbell bench press with banded reverse flies for scapular control. This round is where I do a bit more volume. I continue with 2 to 3 sets but 8 to 10 reps of the bench press and 12 to 15 reps of the reverse fy. Here is not about the intensity of the weight (or band) but about the feel of contracting the right muscles.
How I do it:
Single arm dumbbell bench press
Feet planted, slight exhale as I press, keep the rib cage quiet, control the path of the elbow.
Try this instead if you are newer
Floor press to limit range and keep the shoulder safe.
Banded reverse fly
12 to 15 reps, here it is not about the intensity of the weight (band) but about the feel of contracting the right muscles
Soft elbows, pull shoulder blades together without shrugging, keep the spine long, keep abs gently braced.
Never done it?
Choose a light band with higher reps done with control.
Why it matters
Unilateral pressing exposes asymmetries and builds stability. Reverse flies strengthen the small muscles that keep the shoulder centered and happy, very useful if you work at a desk.
Finish, breathe and lengthen
I finish with a few minutes for hips, pecs, and lats, then six to ten slow breaths to lower the nervous system. Recovery begins when I allow my body to land.
Simple finisher: Half kneeling hip flexor stretch with a gentle glute squeeze, pec doorway stretch, child’s pose with side reach, then box breathing, in for four, hold for two, out for six, hold for two.
Outside the gym, how I move in the city and in nature
I keep movement playful and connected to Barcelona. I often run to the beach, then do a little calisthenics on the bars, push ups, hangs, rows, dips, a few fun variations. When I feel fresh, I sprinkle short sprint intervals. Most days I simply walk a lot, it is the easiest reset for mind and posture. Whenever I can, I go hiking, a few hours on a trail changes everything.
Simple beach mini circuit
Three rounds, ten to twelve push-ups, twenty-second dead hang, ten slow ring rows, thirty seconds of bear crawl, rest as needed, keep the breath quiet.
Gentle sprint template
Warm up with five to eight minutes of easy jogging, add two to three gradual build-ups over forty to sixty meters, then do four to six short sprints of ten to fifteen seconds, walk back fully, stop while you still feel springy, cool down with easy walking.
Listen to your body. If in doubt, go easier; consistency wins.
How to make this yours
Choose two to three strength movements you can repeat for four to six weeks. Keep reps smooth and leave one or two reps in the tank. (This means you could have done 2 more before losing form.) Add to your schedule some movement you genuinely enjoy, walking, a light run to the beach, or a weekly hike. The goal is a plan that fits life, not a perfect plan that you cannot keep.
Want a hand with your plan
If this resonates and you want support, explore how we work at ATTIKA, personalised programs inside small group coaching, with real coaches who know your name. Start with the Bespoke Fitness Blueprint, then join Group PT for coaching and accountability that feels like home.
Bespoke Fitness Blueprint
Group PT at ATTIKA
