Warm-Up · RAMPPhase 1 · Kinetic priming · lumbo-pelvic & cuff prep · 6-8 min | Time__ : __ |
![]() | 1 | Thread the Needlehips fire, shoulders lag — feel the separation coil | 8 + 8 | | ![]() | 2 | A-March — high knee, dorsiflexedsteady breathing rhythm | 2 × 10 | | ![]() | 3 | Band Pull-Apartthe arm you decelerate is the arm you keep — slow eccentrics | 2 × 12 | |
Phase 2 · Crease Agility & Deceleration8-10 min · full recovery · react to the call, brake in two steps | Time__ : __ |
![]() | 1 | Fast Feetlow turn — plant, drop the hip, drive back out | 6 × 10 s | | ![]() | 2 | Lateral Shufflequick single pace — push off the turn, stay low two steps | 6 × 10 s | | ![]() | 3 | Lateral Lungefront knee braces, never buckles — absorb through the chain | 4 × 3/side | |
Progression: Ballistic rule: every throw mirrors a match action — scoop = pickup-release, chop = bat swing, slam = bowling trunk snap. 100% intent, full recovery, both sides logged. Phase 3 · Rotational Ballistics10-12 min · 100% intent per throw · both sides · rest 45-60 s | Time__ : __ |
![]() | 1 | Medicine Ball Slamback foot loads, front foot delivers — smooth transfer | 5 × 4/side | | ![]() | 2 | Wall Ballhips fire, shoulders lag — feel the separation coil | 5 × 4 | | ![]() | 3 | Landmine Rotationjump and STICK — silence at landing, hold 2 s | 5 × 4 | |
| Phase 4 · Match Strength & Structural Armor15-18 min · unilateral bias · trunk armor supersets · rest 90 s | Time__ : __ |
![]() | 1 | Trap Bar Deadliftfront knee braces, never buckles — absorb through the chain | 3 × 6/side | kg | | ![]() | 2 | Single-Leg Deadliftleave reps in the tank — spells are won fresh | 3 × 6 | kg | | ![]() | 3 | Hanging Leg Raiseside wall stays tall — zero lateral collapse | 3 × 10 | | ![]() | 4 | Dead Bugside wall stays tall — zero lateral collapse | 2 × 8/side | |
Progression: Ballistic rule: every throw mirrors a match action — scoop = pickup-release, chop = bat swing, slam = bowling trunk snap. 100% intent, full recovery, both sides logged. Phase 5 · Spinal Decompression & Vagal Reset4-6 min · hanging traction, hip flexor/QL release, breathwork | Time__ : __ |
![]() | 1 | Dead Hangsteady breathing rhythm | 2 × 30 s | | ![]() | 2 | Cross-Body Posterior Shoulder Stretchthe arm you decelerate is the arm you keep — slow eccentrics | 45 s/side | | ![]() | 3 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
