TrainersEye · Session of the Day · General Fitness · Session 109

General Fitness Full-Body Foundation · Day A

Squat-emphasis strength + engine · Peak Phase — low reps, high intent, test yourself

Target ≈ 60 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	Jump RopeRaise · nose-breathing pace, relaxed shoulders	3 min
2	Glute BridgeActivate · 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	Goblet SquatPotentiate · light and crisp — grooves today's main pattern	2 × 6

A · Main Strength — SquatTop set + back-offs · rest 2-3 min · tempo 3-1-X-1 · stop 2 reps shy of failure

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Progression: beat last Peak session by one clean rep or 2.5 kg — never both in the same week.

1	Back Squat — ramp-upbar × 8 · 40% × 5 · 60% × 3 · 75% × 2	4 sets	kg
2	Back Squat — top setheaviest clean set today · full range, big brace	1 × 3	kg
3	Back-off sets — minus 10%same tempo, same depth · quality identical to top set	2 × 3	kg

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

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Rounds

	B1	Romanian Deadliftpush hips back, shins vertical, flat back	10	kg
	B2	Dumbbell Bench Presschest to 1 fist off floor · elevate hands if form breaks	10	kg

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

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Rounds

1	One Arm Dumbbell Rowpull to hip, no torso twist	10 /arm
2	Waiter Carrytall posture · knuckles white, ribs down	30 m
3	Step-Upknee kisses floor, torso proud	8 /leg
4	Bear Crawlsteady 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	Pallof Pressanti-rotation · exhale as arms extend	10 /side
2	Bird Dogribs stacked over pelvis, no lumbar sag	30 s
3	Bicycle Crunchslow 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	Couch Stretchsquats done → quads & hip flexors get the first minute	45 s
3	Hamstring Stretchhinges done · soft knee, fold from the hip	45 s
4	Wall Slidepressing done · shoulder blades back and down	45 s
5	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.