Warm-Up · RAMPPhase 1 · Wrist, scap & joint priming · 8-10 min | Time__ : __ |
![]() | 1 | Wrist Push-Upany wrist pinch: elevate to fists or parallettes, shorten the lean | 2 min flow | | ![]() | 2 | Inchwormscap posterior tilt — chest proud, shoulders away from ears | 2 × 10 | | ![]() | 3 | Scapular Push-Upsteady breathing rhythm | 8 + 8 | |
Phase 2 · Inversion & Velocity Ballistics8-10 min · shapes before freestanding · bail practice included | Time__ : __ |
![]() | 1 | Wall Handstandstack it: wrists-elbows-shoulders-hips in one line | 4 × 25 s | | ![]() | 2 | Box Jumpskill work fresh — 3-5 crisp reps, walk-away rest | 3 × 4 | |
Phase 3 · Primary Relative-Strength Engine18-22 min · straight-arm + pull/push pairing · rest 2-3 min FULL | Time__ : __ |
![]() | 1 | Plankhollow body locked — ribs down, pelvis tucked, zero arch leak | 4 × 8 · 4-s down | | ![]() | 2 | Hollow Rock5-second negative — fight every centimetre down | 3 × 6 | | ![]() | 3 | L-Sitbreathe behind the brace — shallow sips, never a full exhale in the hold | 3 × 8 | |
Progression: Eccentric rule: 4-6 s lowering, zero collapse at the bottom — the negative ends in control or the set is over. Straight-arm eccentrics halve the volume of bent-arm; tendons vote last. | Phase 4 · Structural Density Block12-15 min · mechanical-advantage drop sets · quality to the last rep | Time__ : __ |
![]() | 1 | V-Upscap posterior tilt — chest proud, shoulders away from ears | 3 × max-2 reps | | ![]() | 2 | Pike Push-Up5-second negative — fight every centimetre down | 3 × 8 | | ![]() | 3 | Chin-Uppull the bar to the chest, elbows to the hips | 3 × 8 | |
Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork | Time__ : __ |
![]() | 1 | Dead Hangsteady breathing rhythm | 2 × 30 s | | ![]() | 2 | Downward Dogsteady breathing rhythm | 45 s/side | | ![]() | 3 | Figure-Four Stretchsteady breathing rhythm | 45 s/side | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
