BAB’S PVPOLE VAULT & PERFORMANCEAthlete dashboard 
WED · SEP 30
The scoreable core circuit runs for 12 minutes. Complete one full 30-second hold in each alternating minute, then finish every mobility countdown without rushing. The exact prescribed blocks total 33 minutes.
12-minute work block · Cycle continuously until time · rounds + movements
Lift the torso and straight legs together, then lower with control.
Curl the hips upward with control and lower without swinging.
Alternate sides for 30 total reps while keeping the trunk controlled.
Keep the legs long and lower only as far as the low back stays controlled.
8-minute intervals · Alternate every minute · prescribed reps only
Keep the low back pressed down and hold the hollow shape for the full timer.
Lift the arms and legs into a long controlled position and hold for the full timer.
13-minute mobility · complete all stretch countdowns · No score · no rushing
Settle into the stretch on each side and breathe without forcing range.
Keep the front leg long and hinge gently on each side for the full timer.
Ease into the position gradually and breathe for the full two minutes.
Keep the hips relaxed and hold each side without forcing the knee.
Let the trunk rotate gently and breathe through the full minute on each side.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
