BAB’S PVPOLE VAULT & PERFORMANCEAthlete dashboard 
MON · SEP 28
35 minutes of prescribed blocks plus transitions. Complete both legs before marking a rep-based movement done; complete each hold countdown in full. No added loading or hand-supported exercises.
2 quality rounds · 5-minute block · No score · complete every position with control
Move the knee forward over the toes with the heel down.
Lower with control and stand tall without hand support.
Step back and return to standing under control.
Rise onto the toes and lower smoothly.
12-minute work block · Cycle continuously until time · rounds + movements
Drop down, rise halfway, return to the bottom, then stand; complete both legs before tapping.
Drive through the planted foot to lift the hips without pressing through the hands; finish both legs before tapping.
Take three seconds to lower every rep; finish both legs before tapping.
10-minute work block · Cycle continuously until time · rounds + movements
Hold the split-squat position for the full timer on each leg without hand support.
Keep the back against the wall and hold without pushing through the hands.
Hold the raised-heel position for the full timer without hand support.
8-minute work block · Cycle continuously until time · rounds + movements
Curl the hips upward with control without pressing through the hands.
Lift the torso and legs together without using the hands for support.
Alternate small controlled kicks for the full timer without placing weight through the hands.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
