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MON · OCT 12

PIT + MIDLINE

Expected site session alongside Pole Pilots pit. Effort 4–5/10. Work after pit or well separated; this does not replace the pit warm-up. Complete the prescribed rounds, then rest. No bonus reps, rounds, hold time or jumps. Keep hands unloaded and breathe normally. Listed times are estimates including rest, water and setup. Start each station when ready; take the full prescribed hold and rest.

35 minutes estimated5 blocks+125 WORKOUT XP
01

Prep

5-minute budget · 4 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds. One guided pass. Start each movement when ready, complete its full prescribed dose, then recover. The listed duration is a planned budget, not a whole-prep deadline.

  1. Easy flat walk120 seconds

    Comfortable conversational pace, effort 2–3/10. No faster finish. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Hands-free ankle rocker8 reps each side

    Heel grounded; small comfortable knee travel in a stable stance. Tempo: about 2 seconds per rep. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  3. Gentle standing trunk turn6 reps each side

    Turn gently through a comfortable range with feet planted. Tempo: about 3 seconds per rep. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  4. Easy march30 seconds

    March comfortably with relaxed arms. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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; the next exercise waits until ready. No exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

03

Midline

12-minute budget · 12 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds. 3 rounds. Each station has a 60-second work-and-rest allowance. Complete the prescribed work once, then rest; the next station starts when ready.

  1. Reverse crunch8 reps

    Curl the pelvis a little toward the ribs without leg swing or pressing the hands down. Tempo: 1 curl / 1 pause / 1 lower. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Bicycle crunch16 TOTAL alternating reps

    Turn the ribs slowly without pulling the head. Each individual 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. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  3. Hollow hold20 seconds

    Use the familiar coached lever and arm position. Breathe normally; stop before the back arches. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  4. Superman hold20 seconds

    Small comfortable trunk lift with hands relaxed. No exaggerated back bend. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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; the next exercise waits until ready. No exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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

    Short stable stance, ribs stacked; gently tuck the pelvis. No kneeling or hand balance. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Seated hamstring stretch75 seconds each side

    Soften the knee and hinge gently with a long spine. No hand pulling or forced range. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  3. Supine figure-four stretch75 seconds each side

    Foot rests across the opposite thigh in a familiar hands-free position; no hand pull. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  4. Supine bent-knee rotation75 seconds each side

    Small comfortable rotation with arms relaxed; no levering or hand pressure. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

INFOGRAPHIC WORKOUT SHEET

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PIT + MIDLINE infographic workout sheet