BAB’S PVPOLE VAULT & PERFORMANCEAthlete dashboard 
THU · OCT 1
Jump Quality records successful reps, completed sets, contacts, and block progress without a competitive score. Reset fully between jumps and never chase extra contacts. The prescribed blocks total 33 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 without hand support.
Step through six controlled lunges on each leg with the hands relaxed and free of load.
Use crisp ankle contacts and quiet landings at a controlled pace.
Drop into a stable athletic stance and own each landing without hand support.
10-minute work block · Quality contacts · no ranking by total reps
Jump with intent, stick the landing, and reset fully before the next rep.
Switch cleanly in the air and land under control; complete four quality reps per side.
Hop laterally, stabilize every landing, and complete three quality reps per side.
12-minute work block · Cycle continuously until time · rounds + movements
Complete ten controlled reps on each leg before tapping; keep the hands relaxed and unloaded.
Lower under control and stand tall without using the hands for support.
Complete twelve smooth reps on each leg before tapping, without hand support.
6-minute work block · Cycle continuously until time · rounds + movements
Reach toward the feet with control and lower without swinging.
Curl the hips upward with control without pressing through the hands.
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.
