7:00 PM–7:45 PM Pacific
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Dryland
Tap an underlined exercise name for illustrated movement cues.
TODAYS PLAN45 min
Lower body · Meet preparation · RPE 2–3/10; bodyweight or very light resistance. Opposing actions and balanced muscle development. This is a prescribed workout, not a record of completed training.
WARM UP10 min
Flexibility & mobility
ExerciseSetDescriptionFocus
Preparation
10 minFlexibility & mobility — dynamic preparation. 2 min easy walk or cycle; 2 min ankle rocks and heel-to-toe walking; 2 min 90/90 hip switches and hip circles; 2 min bodyweight squat/hinge rehearsal; 2 min light rehearsal of today’s first pair. Move continuously but do not fatigue.7:00–7:10 PM · Mobility
MAIN WORK25 min
Antagonistic muscle groups
ExerciseSetDescriptionFocus
Activation
2 minCoach checks readiness and rehearses the first pair. RPE 2–3/10; bodyweight or very light resistance. New lifters stay with technique loads until cleared by the supervising coach.7:10–7:12 PM · Movement rehearsal
Pair A
10 minAntagonistic / complementary pair A. Cable pull-through: 1 set × 6–8 repetitions. Then Box squat with dumbbell: 1 easy set × 6–8 repetitions. Prioritize the supporting/posterior movement while fresh; the squat or press is maintenance only. Alternate as appropriate; rest 45–60 seconds between exercises and 60–90 seconds between rounds. Unilateral exercises: repetitions per side. Control the lowering; no breath-holding or forced repetitions.7:12–7:22 PM · Supporting muscles
Pair B
8 minAntagonistic / complementary pair B. Standing calf raise + Wall-supported tibialis raise: 1 set × 6–8 easy repetitions. Rest 30–45 seconds between exercises. Hip squeeze or rotation isometric: 5 gentle holds of 5 seconds instead of repetitions. Shoulder rotation uses minimal load and a supported elbow.7:22–7:30 PM · Supporting muscles
Trunk control
5 minTrunk control and transfer. Side plank from knees: 2 × 15–20 seconds/side; bridge march: 1 × 5/side. Rest 30–45 seconds. On light days complete one easy round; use remaining time for coaching and movement rehearsal.7:30–7:35 PM · Trunk control
WARM-DOWN10 min
Flexibility & mobility
ExerciseSetDescriptionFocus
Recovery
10 minFlexibility & mobility — recovery. 2 min slow walk and relaxed breathing; 6 min gentle calf, hip-flexor, quadriceps, hamstring and glute stretches (20–30 seconds, no bouncing); 2 min easy ankle/hip mobility and check-out.7:35–7:45 PM · Mobility