SAT · AUG 15 · 80–90 minutes
Attack the power work with speed, keep every strength rep clean, and own the body-control positions before settling into the long stretch.
2 rounds · Move steadily through all three movements
Lower your chest and hips together, then press back to a strong plank.
Keep your arms straight and move only through your shoulder blades.
Hang with straight arms while keeping your shoulders slightly engaged.
5 sets · 60 seconds after each set
Push the floor away explosively, land softly, and reset before each rep.
5 rounds · 2 minutes after both movements
Use full range and add only enough weight to keep every rep clean.
Lower until your upper arms touch the floor and press strongly without bouncing.
4 rounds · 75 seconds after both movements
Keep your hips high and lower your head between your hands.
Raise your legs without swinging and control the descent.
4 rounds · 60 seconds after both movements
Stay tall through your shoulders and avoid arching your lower back.
Press your lower back into the floor and maintain one strong body line.
Complete each stretch once · Move slowly, breathe deeply, and never force the range
Keep your ribs down and relax gradually into the hip and quad.
Keep the leg straight and slowly increase the range.
Sit tall and gradually fold forward without bouncing.
Reach long through your arms and relax your chest toward the floor.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
