BAB’S PVPOLE VAULT & PERFORMANCEAthlete dashboard 
WED · SEP 23
Keep the trunk controlled, complete each carry with a stable overhead position, and finish every mobility countdown. No score and no rushing through the stretches.
12-minute work block · Cycle continuously until time · rounds + movements
Control the swing and bring the feet toward the bar.
Extend only as far as you can while keeping the trunk braced.
Finish tall with the ball directly overhead.
Complete eight knee drives each side from a controlled side plank.
10-minute work block · Cycle continuously until time · rounds + movements
Stay tall with the weight stacked directly over the shoulder.
Sit into one hip while keeping the opposite leg long.
Rise normally and take three seconds to lower.
5-minute work block · Cycle continuously until time · rounds + movements
Complete ten controlled straight-leg lifts from a seated position.
Keep the lower back pressed down and hold the hollow position for the full 20 seconds.
8-minute mobility · complete all stretch countdowns · No score · no rushing
Settle gently into the stretch for one minute each side; no rushing.
Ease into the half-split position for one minute each side without bouncing.
Breathe steadily and hold a comfortable frog stretch for two minutes.
Reach long and settle into the stretch for two minutes without forcing the shoulders.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
