TrainersEye · Session of the Day · General Fitness · Session 040

General Fitness Athletic Day · Power & Carries

Explosive power, jumps, throws, loaded carries · Build Phase — moderate loads, add a little every week

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	Jumping JacksRaise · nose-breathing pace, relaxed shoulders	3 min
2	Band Pull-ApartActivate · 2-s squeeze at the top — switch the muscle on	2 × 12
3	Cat-CowMobilise · match breath to movement, no forcing	8 + 8
4	Hip CirclesMobilise · match breath to movement, no forcing	3 /side
5	Pogo JumpPotentiate · light and crisp — grooves today's main pattern	2 × 6

A · Power ContrastHeavy then explosive · 4 rounds · rest 90 s after the pair

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Rounds

	A1	Ball Slamhips snap, arms relaxed, stand tall	5 × 3	kg
	A2	Squat Jumpland soft, absorb through hips and knees	5 × 5

B · Throws & CarriesQuality power work · full rest between efforts · never to fatigue

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1	Wall Ballthrow hard, catch nothing — full release	4 × 6
2	Waiter Carrytall posture · knuckles white, ribs down	4 × 30 m
3	Medicine Ball Chest Passthrow hard, catch nothing — full release	3 × 8

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

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Rounds

1	Rowing Machine — easysteady breathing rhythm, strong posture under fatigue	30 s
2	Reverse Lungeknee kisses floor, torso proud	8 /leg
3	Mountain Climbersteady breathing rhythm, strong posture under fatigue	30 s
4	Ab Rolloutribs stacked over pelvis, no lumbar sag	30 s

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

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Rounds

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

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	Calf Stretch Walllegs worked hard · long calves, long quads	45 s
3	Cobra Stretchpressing done · shoulder blades back and down	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.