BAB’S PVPOLE VAULT & PERFORMANCEAthlete dashboard 
WED · SEP 9
Own every core rep without swinging or rushing. Keep the lower back pressed down during the hollow hold, then settle into the long stretches with slow breathing and no forced range.
4 rounds · 45–60 seconds after each round
Raise the knees high and curl the hips upward without swinging.
Hold the ball at your chest and control the lowering.
Rotate through the shoulders and torso instead of just moving the hands.
Keep your lower back pressed firmly into the floor.
1 pass · Move slowly, breathe deeply, and never force the range
Set the back knee on padding, squeeze the back-leg glute, and settle upright without arching.
Straighten the working leg and ease forward with a long back until the hamstring opens.
Sit tall, hinge forward gradually between the legs, and never bounce or force the range.
Reach both arms long, lower the chest gradually, and breathe without forcing the shoulders.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
