MON
Pit Day + Upper Support
Pit 6–8 PM • 40–60 min support
TODAY
Athlete dashboard ↗Today's session • Monday, July 20
PIT FIRST.
SUPPORT THE VAULT.
Pit work leads the day. Then build the shoulders, hips, and trunk that keep every vault position strong with clean reps and controlled tempo.
Monday + Thursday pit sessions run through July. Workouts continue during the August 1–September 13 no-pit block.
Full schedule →CURRENT BLOCK
Your week.
Own it.
Pit sessions are coached. Monday–Saturday lifting is completed independently at the time that works for you.
TUE
Single-Leg Engine
Landing • unilateral strength • core
WED
Squat Strength
Front squat • RDL • total-body strength
THU
Pit Day + Armor
Pit 6–8 PM • isometrics • shoulders
FRI
Brakes, Hips + Ankles
Landing control • athletic durability
SAT
Power Ladder
Upper power • core gauntlet
SUN
Recovery Day
Rest • reset for the week
FEATURED SESSION
Upper support.
Vault-ready movement.
Four focused blocks after pit work: upper-body support, vault-shoulder control, hip mobility, and a clean trunk reset.
1Upper-Body Pairing4 rounds • 8 each arm / 10 reps
Half-kneeling single-arm dumbbell press, then chest-supported dumbbell row. Stay stacked on the press and keep your chest on the bench for every row.
Rest 75 seconds after both movements2Vault-Shoulder Circuit3 rounds • 8 / 10 / 6 reps
Scapular pull-ups, reverse snow angels, and prone swimmers. Keep every rep slow, controlled, and free of shrugging.
Rest 60 seconds after each round3Hip-Mobility Pairing3 rounds • 8 each direction / 8 each side
Move through 90/90 hip switches and adductor rock-backs with a tall torso, controlled range, and no forced positions.
Rest 45 seconds after both movements4Trunk Reset3 rounds • 8 each side / 8 each side / 20–30 sec
Dead bug, bird dog, and hollow-body hold. Keep your ribs, pelvis, and lower back controlled as your arms and legs move.
Rest 45 seconds after each roundWORKOUT ARCHIVE
Missed it? Find it here.
Open one of the newest sheets below, or head to the full library to find any session by date.
MONJUL 20Pit-Day Upper Support + MobilityUpper-body support • vault shoulders • hip mobility • trunk control↗LATESTSATJUL 18Full Bodyweight WorkoutElasticity • strength • gymnastics • trunk control↗
View the full workout library →THE ROSTER
Progress earns
the spotlight.
Verified PRs, progression, academics, and clean vault video—built to help the right college coaches see the full athlete.
ON DECK
Dates worth
circling.
Check here before making plans. Meet and travel details are added once they are confirmed.
SEP 202614
Pit Days Resume
Coached jump sessions return • workouts continue throughout the no-pit block
JAN 20278
Friday Night Axe ’Em Open
Flagstaff, AZ • NAU Walkup Skydome
JAN 202715–16
National Pole Vault Summit
Reno, Nevada
JAN 202716
Al Shirley Invitational
Tucson, AZ • Pima West Campus
JAN 202723
PVCC Indoor Invite
Phoenix, AZ • Paradise Valley CC
JAN 202730
CAC Indoor Invite
Coolidge, AZ • Central Arizona College
FEB 20276
Gaucho Indoor Invite
Glendale, AZ • Glendale CC
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01
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READ THE GUIDE →03TUCSON HEAT
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