BAB’S PVPOLE VAULT & PERFORMANCEAthlete dashboard 
FRI · OCT 9
Scheduled short site session. Easy RPE 2–3. No added finisher or makeup work. Quality first. Complete the prescribed sets, then stop. No bonus rounds. Keep hands unloaded. Rest is part of the workout.
2-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline.
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.
8-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline.
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.
5-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline. Includes 60 seconds of protected position changes.
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.
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.
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.
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.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
