Warm-Up · RAMPPhase 1 · Breathing & deep-core activation · 5 min | Time__ : __ |
![]() | 1 | Cat-Cowbreathe quietly behind the brace — never trade air for stiffness | 90 s | | ![]() | 2 | Bird Dogribs down, pelvis tucked — one rigid cylinder | 2 × 10 | | ![]() | 3 | Glute Bridgereach 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 | Toes-to-Barrotate slow through the T-spine, hips square | 40/20 s × 3 | | ![]() | 2 | Hollow Rockrotate slow through the T-spine, hips square | 40/20 s × 3 | | ![]() | 3 | GHD Sit-Upreach LONG through the crown — length before effort | 2 × 12 | |
Progression: Circuit rule: posture outranks pace — hips level, ribs down even gasping. If the shape degrades two stations running, add 15 s rest per station. | Phase 3 · Loaded Integration8-10 min · the core works while the body lifts · rest 90 s | Time__ : __ |
![]() | 1 | Step-Upthe load moves — YOU do not | 3 × 20 m | 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 | Dead Bughips stay level — no dip, no hike | 30 s | | ![]() | 2 | Kettlebell Swingbreathe quietly behind the brace — never trade air for stiffness | 30 s | | ![]() | 3 | Bicycle Crunchreach LONG through the crown — length before effort | 30 s | |
Rounds Phase 5 · Decompress & Breathe4-5 min · unwind the trunk, reset the breath | Time__ : __ |
![]() | 1 | Dead Hangsteady breathing rhythm | 60 s | | ![]() | 2 | Child's 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. |
