BAB’S PVPOLE VAULT & PERFORMANCEAthlete dashboard 
MON · SEP 21
Pit work comes first. Keep the upper-body reps clean and controlled: 33 minutes of prescribed blocks, with transitions bringing the session to 35–40 minutes.
2 quality rounds · 5-minute block · No score · complete every position with control
Finish each rep by pushing the floor away through the shoulder blades.
Keep your arms straight and move through the shoulder blades.
Make ten controlled circles in each direction.
Hang with straight arms and keep the shoulders gently engaged for the full twenty seconds.
12-minute work block · Cycle continuously until time · rounds + movements
Set the upper back on the incline bench and press both dumbbells with control.
Keep the chest supported and pull both dumbbells toward the ribs without shrugging.
Lift the hands briefly from the floor at the bottom of every rep.
10-minute work block · Cycle continuously until time · rounds + movements
Brace on the bench and guide one dumbbell overhead through a comfortable, controlled range.
Hold a steady hinge and open the arms with light dumbbells without swinging.
Stand tall, raise the shoulders straight up, and lower both dumbbells with control.
6-minute work block · Cycle continuously until time · rounds + movements
Curl the pelvis toward the ribs and lower without swinging the legs.
Lift and lower the hips with control for eight reps on each side.
Keep the legs raised and reach toward the toes with a controlled trunk curl.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
