QB-20260909-Client-0JXO

🔥 Warm-up · 5

1. Cobra Stretch

Temperature rise · Core

45-60 sec

Lie prone, push up with arms

2. World's Greatest Stretch

Ankle–hip preparation · Full Body

45-60 sec

Move slowly through usable range; prepare the joints for load.

3. Pigeon Pose

Posterior-chain activation · Lower Body

45-60 sec

Move slowly through usable range; prepare the joints for load.

4. Cat-Cow

Scapula–thoracic prep · Core

45-60 sec

Move slowly through usable range; prepare the joints for load.

5. Ab Rollout

Brace activation · Core

45-60 sec

Move slowly through usable range; prepare the joints for load.

💪 Main Workout — Hypertrophy · 8

1. Push-Up

Compound A · Upper Body

4×12-20Rest 60-90sTempo 2-1-2

Scapula controlled, wrist stacked, no rib flare during press.

2. Glute Bridge

Compound B · Lower Body

4×12-20Rest 60-90sTempo 2-1-2

Hips move back; spine stays stiff; load travels close to the body.

3. Sumo Deadlift

Angle Balance · Lower Body

3×10-15Rest 60-90sTempo 2-1-2

Hips move back; spine stays stiff; load travels close to the body.

4. Step-Up

Unilateral Or Machine · Lower Body

4×12-20Rest 60-90sTempo 2-1-2

Own the front-foot tripod; pelvis level; decelerate before you drive.

5. Lateral Raise

Isolation A · Upper Body

3×15-25Rest 60-90sTempo 2-1-2

Clean technical reps; stop if compensation appears.

6. Zottman Curl

Isolation B · Upper Body

3×15-25Rest 60-90sTempo 2-1-2

Curl supinated, lower pronated

7. Sumo Squat

Isolation C · Lower Body

3×10-15Rest 60-90sTempo 2-1-2

Foot tripod, knee tracks over toes, ribs stacked over pelvis before descent.

8. Plank

Core · Core

3×30-45 sec holdRest 60-90sTempo controlled breathing

Ribs down, pelvis controlled, no lumbar sag.

❄ Cool-down · 3

1. World's Greatest Stretch

Hip flexor / quad reset · Full Body

45-90 sec

Do not force range; breathe and let tissue tone reduce.

2. Pigeon Pose

Hamstring / glute reset · Lower Body

45-90 sec

Do not force range; breathe and let tissue tone reduce.

3. Thoracic Rotation

Shoulder / thoracic reset · Core

45-90 sec

Do not force range; breathe and let tissue tone reduce.

MMSx Coaching Intelligence

Hypertrophy rule: maintain target tissue tension; stop 1–2 reps before form failure.
Mechanical profile — Axial: 1.1/5 · Shear: 0.8/5 · Shoulder: 0.8/5 · Metabolic: 2/5.
Quality audit score: 100/100.