TrainersEye · Session of the Day · General Fitness · Session 021

General Fitness Full-Body Foundation · Day C

Upper push/pull emphasis + legs · Base Phase — higher reps, strict tempo, own every position

Target ≈ 55 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPRaise → Activate → Mobilise → Potentiate · ≈ 10 min · one pass

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1	High KneesRaise · nose-breathing pace, relaxed shoulders	3 min
2	Dead BugActivate · 2-s squeeze at the top — switch the muscle on	2 × 12
3	Hip CirclesMobilise · match breath to movement, no forcing	8 + 8
4	InchwormMobilise · match breath to movement, no forcing	3 /side
5	Scapular Push-UpPotentiate · light and crisp — grooves today's main pattern	2 × 6

A · Main Strength — PushStraight sets · strict tempo 3-1-1 · rest 90 s · leave 2 reps in the tank

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Progression: same load, +1 rep per set each week until the top of the range, then add 2.5 kg and drop back.

	1	Incline Push-Up — ramp-upbar × 8 · 40% × 5 · 60% × 3 · 75% × 2	3 sets	kg
	2	Incline Push-Upchest to 1 fist off floor · elevate hands if form breaks	3 × 12	kg

B · SupersetB1 + B2 back-to-back · rest 90 s after each pair

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Rounds

	B1	Pike Push-Upribs down, squeeze glutes, press to full lockout	10	kg
	B2	Chest-Supported Rowpull to hip, no torso twist	10 /arm	kg

C · Circuit3 rounds · move briskly, rest 60 s between rounds

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Rounds

1	Split Squatknee kisses floor, torso proud	8 /leg
2	Rack Carrytall posture · knuckles white, ribs down	30 m
3	Step-Upknee kisses floor, torso proud	8 /leg
4	High Kneessteady breathing rhythm, strong posture under fatigue	30 s

D · Core Tri-Set2 rounds · slow and owned · 45 s rest between rounds

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Rounds

1	Plank Shoulder Tapanti-rotation · exhale as arms extend	10 /side
2	Ab Rolloutribs stacked over pelvis, no lumbar sag	30 s
3	Leg Raiseslow reps, lower back glued to the floor	12

Cool-Down · Targeted≈ 8 min

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Coach notes: Log the top-set load — this day repeats next week and the card beats memory. If the top set felt ≥ RPE 9, keep the load and win the back-offs instead.

1	Easy Walk — deep breathsbring the heart rate under 100 before stretching	3 min
2	Cobra Stretchpressing done · shoulder blades back and down	45 s
3	Hip Flexor Stretchlegs worked hard · long calves, long quads	45 s
4	Box Breathingparasympathetic reset · finish calmer than you started	2 min

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Top-set load / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Consult a physician before starting. Scale load and reps to your level, stop at pain, and follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.