Warm-Up · RAMPPhase 1 · Breathing & deep-core activation · 5 min | Time__ : __ |
![]() | 1 | Glute Bridgebreathe quietly behind the brace — never trade air for stiffness | 90 s | | ![]() | 2 | Lateral Band Walkribs down, pelvis tucked — one rigid cylinder | 2 × 10 | | ![]() | 3 | Bird Dogreach LONG through the crown — length before effort | 2 × 8 | |
Phase 2 · Primary Stability Vector12-14 min · own the position before you load it · full rest | Time__ : __ |
![]() | 1 | Windmillhips stay level — no dip, no hike | 3 × 30-45 s | | ![]() | 2 | Suitcase Carryhips stay level — no dip, no hike | 3 × 30-45 s | | ![]() | 3 | Copenhagen Plankreach LONG through the crown — length before effort | 2 × 30 s/side | |
Progression: Hold rule: quality seconds only — the set ends the moment the shape breaks, not when the timer does. Breathe behind the brace; never hold breath past 3 s. | Phase 3 · Loaded Integration8-10 min · the core works while the body lifts · rest 90 s | Time__ : __ |
![]() | 1 | Turkish Get-Upeyes on the bell, one position at a time | 3 × 3/side | kg | | ![]() | 2 | Bear Crawlribs down, pelvis tucked — one rigid cylinder | 3 × 6/side | kg | |
Phase 4 · Core Endurance Capacity2-3 rounds · 30 s stations · posture outranks pace | Time__ : __ |
![]() | 1 | Mountain Climberhips stay level — no dip, no hike | 30 s | | ![]() | 2 | Side Plankbreathe quietly behind the brace — never trade air for stiffness | 30 s | | ![]() | 3 | V-Upreach LONG through the crown — length before effort | 30 s | |
Rounds Phase 5 · Decompress & Breathe4-5 min · unwind the trunk, reset the breath | Time__ : __ |
![]() | 1 | Hip Flexor Stretchsteady breathing rhythm | 60 s | | ![]() | 2 | Cobra Posesteady breathing rhythm | 45 s/side | | ![]() | 3 | Box Breathingbreathe quietly behind the brace — never trade air for stiffness | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
