Warm-Up · RAMPPhase 1 · Hip opening, glute & thoracic prep · 6-8 min | Time__ : __ |
![]() | 1 | World's Greatest Stretchdeep hip flexion, neutral lumbar — own the closed angle | 45 s/side | | ![]() | 2 | Wall Slidesteady breathing rhythm | 8 + 8 | | ![]() | 3 | Hip Circlespelvis anchored — no saddle rocking, hips dead level | 2 × 10 | |
Phase 2 · RFD & Explosive Primer8-10 min · low contacts, 100% intent · full recovery | Time__ : __ |
![]() | 1 | Pogo Jumpmove the load with violent intent — bar speed is the rep | 4 × 4 | | ![]() | 2 | Lateral Boundknee tracks the second toe — no valgus wobble under torque | 3 × 5/side | |
Phase 3 · Primary Torque Engine4 × 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 | 2 × 3 | kg | | ![]() | 2 | Bike / Trainer10-15 s ALL-OUT from a rolling start — 100% or skip it | 10-15 s × reps | | ![]() | 3 | Kettlebell Swingmove the load with violent intent — bar speed is the rep | 3 × 4 | |
Progression: Season rule: 2 heavy sets keep torque without stealing race legs — 48 h before key rides. Neck and trunk armor stay daily; hip flexor release after every long aero session. | 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 | Suitcase Carrypelvis anchored — no saddle rocking, hips dead level | 3 × 20 m | kg | | ![]() | 3 | Farmer Carrysteady breathing rhythm | 2 × 8 | |
Phase 5 · Positional Unloading & Hip Decompression4-6 min · hip capsule traction, psoas release, thoracic extension, breathwork | Time__ : __ |
![]() | 1 | Dead Hangsteady breathing rhythm | 45 s/side | | ![]() | 2 | Thread the Needlesteady 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. |
