Warm-Up · RAMPPhase 1 · Hip opening, glute & thoracic prep · 6-8 min | Time__ : __ |
![]() | 1 | Wall Angeldeep hip flexion, neutral lumbar — own the closed angle | 45 s/side | | ![]() | 2 | World's Greatest Stretchsteady breathing rhythm | 8 + 8 | | ![]() | 3 | Leg Swingpelvis anchored — no saddle rocking, hips dead level | 2 × 10 | |
Phase 2 · RFD & Explosive Primer8-10 min · low contacts, 100% intent · full recovery | Time__ : __ |
![]() | 1 | Kettlebell Swingmove the load with violent intent — bar speed is the rep | 4 × 4 | | ![]() | 2 | Pogo Jumpknee tracks the second toe — no valgus wobble under torque | 3 × 5 | |
Phase 3 · Primary Torque Engine8 × 10-15 s max sprints · 4-5 min full spin-down between | Time__ : __ |
![]() | 1 | Good Morningmove the load with violent intent — bar speed is the rep | 3 × 3 fast | kg | | ![]() | 2 | Bike / Trainer10-15 s ALL-OUT from a rolling start — 100% or skip it | 10-15 s × reps | | ![]() | 3 | Lateral Boundmove the load with violent intent — bar speed is the rep | 3 × 4 | |
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 | Monster Walkpelvis anchored — no saddle rocking, hips dead level | 3 × 12/side | | ![]() | 2 | Pallof Presspelvis 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 | Seated Forward Foldsteady breathing rhythm | 45 s/side | | ![]() | 2 | Child's 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. |
