BAB’S PVPOLE VAULT & PERFORMANCEAthlete dashboard 
SAT · SEP 26
Four events. Only clean reps count in Gymnastics Control; it is not a competition. Record personal results in the other events, then complete every recovery countdown. The blocks total 58 minutes before transitions.
6-minute work block · Quality contacts · no ranking by total reps
Walk the hands out and return under control.
Keep a straight body line as you press.
Keep arms straight and move through the shoulder blades.
Step and lower under control on each leg.
Keep the shoulders gently engaged for the full hold.
12-minute work block · Cycle continuously until time · rounds + movements
Use controlled reps without swinging.
Lift the hands briefly off the floor at the bottom of each rep.
Keep the body straight as you pull toward the bar.
12-minute work block · Quality contacts · no ranking by total reps
Transfer your weight smoothly without collapsing through the shoulders.
Pull the knees high, extend the legs, then return under control.
Keep the arms locked and push tall through the shoulders.
Maintain a tight body shape while rolling between positions.
10-minute work block · Cycle continuously until time · rounds + movements
No sloppy sprinting. Use a smooth, relentless pace.
Alternate legs for twelve total controlled reps.
Keep control as you lower and press.
Keep the trunk steady for twenty total reps.
8-minute work block · Cycle continuously until time · rounds + movements
Raise the knees with control and avoid swinging.
Bring the trunk and legs together with control.
Maintain a controlled hollow position for the full twenty seconds.
Curl the hips upward, then lower under control.
10-minute mobility · complete all stretch countdowns · No score · no rushing
Settle gently and breathe; no rushing.
Ease into the stretch on each side without forcing range.
Fold gently and breathe for the full two minutes.
Reach forward and breathe for the full two minutes.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
