Warm-Up · RAMPPhase 1 · Hip opening, glute & thoracic prep · 6-8 min | Time__ : __ |
![]() | 1 | Clamshelldeep hip flexion, neutral lumbar — own the closed angle | 45 s/side | | ![]() | 2 | Couch Stretchsteady breathing rhythm | 8 + 8 | | ![]() | 3 | Wall Angelpelvis anchored — no saddle rocking, hips dead level | 2 × 10 | |
Phase 2 · RFD & Explosive Primer8-10 min · low contacts, 100% intent · full recovery | Time__ : __ |
![]() | 1 | Tuck Jumpmove the load with violent intent — bar speed is the rep | 4 × 4 | | ![]() | 2 | Broad Jumpknee tracks the second toe — no valgus wobble under torque | 3 × 5 | |
Phase 3 · Primary Torque Engine5 × 10-15 s max sprints · 4-5 min full spin-down between | Time__ : __ |
![]() | 1 | Stiff-Leg Deadliftmove the load with violent intent — bar speed is the rep | 4 × 5 | kg | | ![]() | 2 | Bike / Trainer10-15 s ALL-OUT from a rolling start — 100% or skip it | 10-15 s × reps | | ![]() | 3 | Hurdle Hopmove the load with violent intent — bar speed is the rep | 3 × 4 | |
Progression: Base rule: strength is built in winter — tempo 3-1-1, full range, knee tracks the second toe under every load. Neutral lumbar even in deep hip flexion; film the bottom position. | Phase 4 · Aero Posture, Core & Carries8-10 min · anti-flexion & lateral pelvic anchor · quality holds | Time__ : __ |
![]() | 1 | Lateral Lungepelvis anchored — no saddle rocking, hips dead level | 3 × 12/side | | ![]() | 2 | Ab Wheel Rolloutpelvis anchored — no saddle rocking, hips dead level | 3 × 8 | | ![]() | 3 | Side Planksteady breathing rhythm | 2 × 30 s | |
Phase 5 · Positional Unloading & Hip Decompression4-6 min · hip capsule traction, psoas release, thoracic extension, breathwork | Time__ : __ |
![]() | 1 | Doorway Pec Stretchsteady breathing rhythm | 45 s/side | | ![]() | 2 | Cobra Posesteady breathing rhythm | 60 s | | ![]() | 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. |
