Warm-up
01
Quadruped Thoracic Rotation Right
Warm-up / activation
60s
rest 45s
Strength
02
Body-ups
Compound pulling/upper-body vertical/pulling emphasis
3 × 6
rest 60s
03
Nordic Curl
Hamstring dominant compound; control the descent
3 × 8
rest 60s
04
Calf Raises, Right Leg
Single-leg calf focus
3 × 15
rest 60s
05
Hollow Hold
Core endurance finish
90s
rest 30s
Cardio
06
4-count Burpees
Full-body compound + conditioning
3 × 8
rest 60s
Cooldown
07
Right Neck Stretch
Cooldown and neck mobility
60s
rest 30s