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MON · OCT 5

PIT + MIDLINE

Expected site session alongside Pole Pilots pit. RPE 4–5, ceiling 6. Quality first. Complete the prescribed sets, then stop. No bonus rounds. Keep hands unloaded. Rest is part of the workout.

35 minutes5 blocks+125 WORKOUT XP
01

Easy prep

5-minute budget · 4 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds.

  1. Easy flat walk120 seconds

    Comfortable conversation pace, RPE 2–3. No faster finish. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  2. Hands-free ankle rocker8 reps each side

    Heel grounded; small comfortable knee travel. Stable stance. Tempo: 2 seconds per rep. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  3. Gentle standing trunk turn6 reps each side

    Turn gently through a comfortable range. Tempo: about 3 seconds per rep. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  4. Easy march30 seconds

    March comfortably with relaxed arms. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

02

Water + protected setup

2-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline.

  1. Water + protected setup120 seconds

    Recover and change position safely. Take longer if needed; no exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

03

Controlled core

12-minute budget · 12 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds.

  1. Reverse crunch8 reps

    Curl pelvis toward ribs without momentum or pressing the hands down. Tempo: 1 curl / 1 pause / 1 lower. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  2. Bicycle crunch16 total alternating reps

    Each alternating side change counts once, not a pair. Tempo: about 2 seconds per side change. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  3. Hollow hold20 seconds

    Use the familiar coached lever. Lower back controlled, normal breathing; stop before position failure. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  4. Superman hold20 seconds

    Use the familiar coached shape and arm position without hand loading. Lift gently; breathe normally. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

04

Water + protected setup

2-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline.

  1. Water + protected setup120 seconds

    Recover and change position safely. Take longer if needed; no exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

05

Hands-free mobility

14-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline. Includes 120 seconds of protected position changes.

  1. Standing split-stance hip-flexor stretch75 seconds each side

    Gentle stable split stance; no kneeling or hand balance. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  2. Seated hamstring stretch75 seconds each side

    Hinge gently with a long spine. No gripping the foot or forcing range. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  3. Supine figure-four stretch75 seconds each side

    Set the familiar hands-free position; do not pull the leg with the hands. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  4. Supine bent-knee rotation75 seconds each side

    Gently rotate bent knees through comfortable range; no hand pressure. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  5. Supine relaxed breathing120 seconds

    Breathe normally in a comfortable position. No breath holding. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

INFOGRAPHIC WORKOUT SHEET

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PIT + MIDLINE infographic workout sheet