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THU · OCT 8

PIT + CONTROL

Expected site session alongside Pole Pilots pit. Easy RPE 2–3, ceiling 4. Quality first. Complete the prescribed sets, then stop. No bonus rounds. Keep hands unloaded. Rest is part of the workout.

30 minutes7 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

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

  1. Water + protected setup60 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

Easy trunk control

8-minute budget · 8 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds.

  1. Reverse crunch6 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. Supine heel slide6 reps each side

    Alternate sides; heel stays in contact with the floor. Short comfortable range. Tempo: 1 slide out / 1 return. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  3. Gentle supine abdominal brace20 seconds

    Feet flat, knees bent. Gently brace and breathe normally. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  4. Supine relaxed breathing30 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.

04

Water + protected setup

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

  1. Water + protected setup60 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

Gentle mobility

12-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 stretch60 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 stretch60 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 stretch60 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 rotation60 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.

06

Water + protected setup

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

  1. Water + protected setup60 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.

07

Easy walking finish

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

  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.

INFOGRAPHIC WORKOUT SHEET

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PIT + CONTROL infographic workout sheet