Work Capacity · Full Body

Warm-up 3 min

Do this first. A warm-up done carelessly is just time spent.

1. Hip Hinge, Unloaded 40s

   Push the hips straight back with a flat back, hands sliding down the thighs. Feel the hamstrings load.

   Back stays flat, not roundedShins near vertical

2. Glute Bridge 40s

   Press through the heels, squeeze at the top, lower slowly. Wakes up what the hinge needs.

   Squeeze at the topRibs stay down

3. Bodyweight Squat 45s

   Slow and full depth, hands out in front for balance. Let the hips open up before you add any load.

   Knees track over the toesChest stays up at the bottom

The session 52 min

1. 1

   Kettlebell Swing

   6 × 8 Rest 105s · 2s down, explode up

   Hinge and hike a kettlebell between your legs, then snap your hips forward to swing it to chest height.

   Take 2 seconds to lower it, then stand back up as fast as you can.

   Hinge, don't squatSnap the hipsLoose armsPush the floor down and stand tall

2. 2

   Wall Sit

   5 × 55s Rest 90s · Hold

   Sit against a wall with thighs parallel to the floor and hold the position.

   Hold steady for the whole set.

   Thighs parallelBack flat on wallWeight in the heelsPush the floor away

3. 3

   Dumbbell Row

   4 × 12 Rest 1 min · 2s back, 1s pull

   Hinge at the hips with a flat back and row a dumbbell to your hip, squeezing the shoulder blade, then lower.

   Take 2 seconds to let it back out, pull it smoothly.

   Flat backElbow past the ribsSqueeze the latPull with your back, not your arms

4. 4

   Incline Dumbbell Press

   4 × 12 Rest 1 min · 2s down, 1s up

   On an inclined bench, press two dumbbells from the upper chest to full extension, then lower under control.

   Take 2 seconds to lower it, lift it smoothly.

   Bench ~30°Shoulders downControl the negativeFeel your chest draw your arms together

5. 5

   Bear Crawl

   5 × 55s Rest 90s · Carry

   On hands and toes with knees hovering just off the floor, crawl forward moving the opposite hand and foot together.

   Keep walking and keep hold of it. Tall through the chest, ribs down.

   Knees lowHips levelShort stepsWalk tall and keep the load quiet

Cool-down 4 min

The part that actually marks the session over.

1. Child's Pose 45s

   Knees wide, hips back to the heels, arms long in front.

   Breathe into the ribsLet the shoulders relax

2. Wall Biceps Stretch 30s each side

   Palm flat on a wall behind you, then turn your body away from it.

   Arm stays straightTurn slowly

3. Doorway Chest Stretch 30s each side

   Forearm on the frame at shoulder height, step through gently.

   Turn away from the armStop before the shoulder pinches

4. Slow Breathing 60s

   Four seconds in through the nose, six seconds out. Brings the heart rate down and ends the session on purpose.

   Out longer than inBreathe into the belly

Why this repeats

This is week 3 of 4 in a conditioning block, and three blocks make the cycle. Then it starts again, which is what a training block is supposed to do: you repeat the work and add load, rather than doing something different every day and progressing at nothing. How the programming is decided.