COMPLETE WORKOUT LIBRARY
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September 20264 workouts+
FRISEP 4Elastic Legs + Tendon StrengthElastic prep • reactive footwork • bodyweight tendon strength • knee + adductor armor • ankle armor↗LATESTTHUSEP 3Upper-Body Strength + Throwing PowerUpper-body prep • medicine-ball throwing power • unilateral push strength • unilateral pulling strength • upper-body support↗WEDSEP 2Hard Core + MobilityHanging compression • loaded trunk strength • rotation • forearm-plank bracing • long mobility↗TUESEP 1Lower-Body Strength + Posterior ChainLower-body prep • loaded jump power • heavy front-squat strength • posterior chain • single-leg strength • soleus + ankle work↗
August 202619 workouts+
MONAUG 31Olympic Technique + Upper PowerPower prep • hang power-clean technique • medicine-ball power • back strength • upper-back volume • daily core↗THUAUG 27Chest + Upper-Body StrengthUpper-body prep • incline pressing strength • shoulder support • chest volume • daily core↗WEDAUG 26Hard Core + Long StretchCore gauntlet • trunk control • long vaulter-specific flexibility↗TUEAUG 25Lower-Body Power + StrengthLower-body prep • maximum vertical power • heavy deadlift strength • single-leg strength • hip power • daily core↗MONAUG 24Upper Power + Back StrengthUpper-body prep • explosive push press • heavy back strength • upper-back pairing • daily core↗SATAUG 22Bodyweight Upper Body + Gymnastics + PlyometricsAthletic prep • plyometric power • bodyweight strength • gymnastics strength • body-control challenge↗FRIAUG 21Shoulders + GripShoulder prep • strict overhead strength • upper-back support • shoulder volume • weighted grip↗THUAUG 20Biceps + TricepsUpper-body prep • heavy arm strength • direct biceps + triceps • controlled volume finish↗WEDAUG 19Heavy Core + StretchWeighted core strength • high-rep trunk work • long deliberate stretch↗TUEAUG 18Leg Power + Ankle MobilityLower-body prep • explosive broad jumps • heavy leg strength • posterior chain • ankle strength + mobility↗MONAUG 17Chest + Back StrengthUpper-body prep • controlled chest + back strength • upper-body volume • quick core↗SATAUG 15Upper-Body Power + Body ControlUpper-body prep • explosive push-ups • heavy pull + press strength • gymnastics control • long stretch↗FRIAUG 14Shoulders + GripShoulder prep • strict strength + upper-back support • shoulder volume • grip • easy core↗THUAUG 13Core + Long StretchControlled core • easy recovery pace • long flexibility holds↗WEDAUG 12Lower-Body Strength + PowerBroad jumps + squat jumps • reverse lunges + calf raises • quick core↗TUEAUG 11Chest + Back StrengthUpper-body prep • horizontal push + pull • upper-body volume • short core↗MONAUG 10Biceps + TricepsUpper-body prep • arm strength + volume • high-rep core finish↗THUAUG 6Full-Body Strength + CoreSimple full-body prep • squat + pull • upper + posterior chain • core • stretch↗SATAUG 1Full-Body Strength + Long Stretching FlowFull-body prep • gymnastics • heavy strength • long recovery flow↗
July 202616 workouts+
FRIJUL 31Upper-Body Strength + GripPrep • horizontal push/pull • shoulders • arms/grip • easy trunk↗THUJUL 30Easy Core Control + Long Stretching FlowFinal pit day • easy trunk control • long mobility • breathing reset↗WEDJUL 29Full-Body Power + StrengthExplosive power • back squat • upper body • posterior chain • armor • trunk↗SATJUL 25Upper-Body Volume + Body ControlUpper-body strength • explosive pressing • gymnastics • grip • trunk↗FRIJUL 24Upper-Body Strength + GripPressing • pulling • shoulders • arms • grip • trunk • mobility↗THUJUL 23Trunk + Shoulder StrengthUpper-body support • weighted core • anti-rotation • bracing↗WEDJUL 22Strength + BracingPaused strength • posterior chain • upper body • unilateral work • bracing↗TUEJUL 21Single-Leg EngineLanding contrast • single-leg strength • upper-body utility • grip • core↗MONJUL 20Pit-Day Upper Support + MobilityUpper-body support • vault shoulders • hip mobility • trunk control↗SATJUL 18Full Bodyweight WorkoutElasticity • strength • gymnastics • trunk control↗FRIJUL 17Landing Control + Unilateral StrengthLanding mechanics • single-leg strength • hamstrings/ankles • shoulders • core↗WEDJUL 15Total-Body Power + Upper StrengthJumps • deadlift • press/row • arms • core↗TUEJUL 14Athletic Circuit + GripLine hops • shoulder control • grip • hips • trunk↗MONJUL 13Lower Power + StrengthJumps • pause front squat • unilateral strength↗SATJUL 11Upper-Body Power + StrengthPlyo push-ups • bench/pull-ups • arms/grip • plank challenge↗FRIJUL 10Single-Leg Power + Lower StrengthBounds • unilateral legs • hips • lower-leg strength • core↗