Warm-Up · RAMPPhase 1 · Hip opening, glute & thoracic prep · 6-8 min | Time__ : __ |
![]() | 1 | Glute Bridgedeep hip flexion, neutral lumbar — own the closed angle | 45 s/side | | ![]() | 2 | Cat-Cowsteady breathing rhythm | 8 + 8 | | ![]() | 3 | Thoracic Rotationpelvis anchored — no saddle rocking, hips dead level | 2 × 10 | |
Phase 2 · RFD & Explosive Primer8-10 min · low contacts, 100% intent · full recovery | Time__ : __ |
![]() | 1 | Squat Jumpmove the load with violent intent — bar speed is the rep | 4 × 4 | | ![]() | 2 | Skater Hopknee tracks the second toe — no valgus wobble under torque | 3 × 5/side | |
Phase 3 · Primary Torque Engine4 × 4 min @ 106-120% FTP : 3 min easy + 2 × (6 × 30/30 s) | Time__ : __ |
![]() | 1 | Bike / Trainer106-120% FTP — controlled suffering, cadence 95-105 | 4 × 4 min | | ![]() | 2 | Air Bike30 s on / 30 s float — attack, recover, repeat | 2 × (6 × 30/30 s) | |
Progression: Peak rule: intent-to-move velocity on every rep — light-to-moderate loads moved violently. Sprint reps are 100% or skipped; power dies in fatigue, so full recovery always. | Phase 4 · Aero Posture, Core & Carries8-10 min · anti-flexion & lateral pelvic anchor · quality holds | Time__ : __ |
![]() | 1 | Copenhagen Plankpelvis anchored — no saddle rocking, hips dead level | 3 × 20 s/side | | ![]() | 2 | Dead Bugpelvis anchored — no saddle rocking, hips dead level | 3 × 8 | | ![]() | 3 | Suitcase Carrysteady breathing rhythm | 2 × 8 | |
Phase 5 · Positional Unloading & Hip Decompression4-6 min · hip capsule traction, psoas release, thoracic extension, breathwork | Time__ : __ |
![]() | 1 | Hamstring Stretchsteady breathing rhythm | 45 s/side | | ![]() | 2 | Seated Forward Foldsteady 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. |
