Athena is a lower body and striking workout named for the goddess who ruled both wisdom and war - strategy first, force second, never one without the other. Squats, power squats and calf raises build the base; palm strikes and squat-plus-palm-strike combos supply the warfare; knee-to-elbows close the session with core work that keeps everything connected.

The structure escalates deliberately from foundation to combination. Four regular squats groove the pattern, then ten power squats take it to full depth where the glutes actually live. Calf raises finish the platform. The striking block begins with palm strikes on their own - open-handed, driven from the hips - before the workout fuses its two halves: the squat-plus-palm-strike combo drops you to full depth and demands strikes on the way up, forcing your legs to produce power and your arms to deliver it in one continuous chain. The knee-to-elbow finishers train the rotational core that made those combinations work, standing up, no floor required.

Sink all the way down in the power squats - partial depth builds partial strength. Drive every palm strike from the ground up: legs, then hips, then shoulder, with the arm arriving last. In the combo, stand fully out of the squat as you strike rather than cutting both movements short to rush the count. Bring the knee up to meet the elbow on the finishers, not the other way around.

Strength without strategy is just noise. Athena approves of neither shortcuts nor skipped squats.

Make it Harder: Turn every palm strike block into fifteen without slowing down.

Make it Easier: Reduce the power squats to half depth while keeping the full rep count.