BAB’S PVPOLE VAULT & PERFORMANCEAthlete dashboard 
TUE · SEP 29
Reactive Power records contacts and completed sets without competitive scoring. Cycle at a controlled pace and reset between efforts. The four blocks total 31 minutes; allow transitions within the 35–40-minute session.
2 quality rounds · 5-minute block · No score · complete every position with control
Take quick, light steps for the full timer.
Move the knee forward over the toes with the heel down.
Use small, controlled ankle bounces with quiet landings.
Drop into a stable athletic stance and hold the landing.
8-minute work block · Quality contacts · no ranking by total reps
Keep contacts crisp and controlled; reset between efforts.
Complete controlled contacts on each leg; finish both sides before tapping.
Bound sideways and hold each landing under control; finish both sides before tapping.
Jump tall, land under control, and reset fully before the next effort.
12-minute work block · Cycle continuously until time · rounds + movements
Keep the hips extended as you lean back from the knees and return with control.
Keep the knees bent while lifting and lowering the heels under control.
Keep the heels planted and lift the toes toward the shins.
Hold the split-squat position for the full timer on each leg without hand support.
6-minute work block · Cycle continuously until time · rounds + movements
Lift the straight legs with control without pressing through the hands.
Keep the soles together and sit up under control without hand support.
Keep the lower back pressed down and hold the hollow shape for the full timer.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
