Lift #9 Warm Up:
Complete strength and recovery using the prescribed rounds, repetitions, rest, and linked demonstrations from the canonical plan.
CANONICAL SOURCE
Start with the coach’s demonstration.
PICKUP → DROPOFF
Know what today is for before you start.
PICKUP
Bring forward one technique cue from Day 19.
- Today’s focus
- Pivots and combinations
- Use the source
- Watch each linked demonstration before attempting an unfamiliar drill.
DROPOFF
You have completed every prescribed block and can name one cue that improved your pivots and combinations work.
- Performance evidence
- Finish the prescribed work, then identify one technique cue to carry into the next session.
- Transfer
- Apply today’s strongest cue during the final freestyle or independent round.
TODAY’S WORKOUT
Follow the source in order. Tap any demonstration when you reach its drill.
The wording and sequence below come directly from Basic Workout Plan. Spelling and phrasing are preserved so the PDF remains authoritative.
Inspect source- 01
SOURCE SECTION
WARM UP:
LIFT #9 WARM UP:
Lead video shown above3 SETS OF 8 REPS EACH EXERCISE
# 1# 23 SETS OF 10 REPS EACH EXERCISE
# 3# 4YOU VS YOU
- 02
SOURCE SECTION
TIPS FOR BETTER LIFE
Prioritize Self-Care: Regularly dedicate time to self-care activities
like prayer, exercise, or hobbies to reduce stress and boost overall
well-being.
Cultivate Positive Relationships: Surround yourself with
supportive and positive people who uplift and inspire you,
enhancing your emotional and mental health.
Set SMART Goals: Define specific, measurable, achievable,
relevant, and time-bound goals to create a sense of purpose and
direction in your life.
Practice Gratitude Daily: Take a moment each day to reflect on
and appreciate the positive aspects of your life, fostering a more
optimistic outlook.
Learn Continuously: Embrace lifelong learning by acquiring new
skills and knowledge, empowering personal growth and opening
up new opportunities.
- 03
DAILY CHECKLIST
DAILy to do:
7-8 hours of sleep
positive attitude
14 hour fast (water only)
cardio
workout
3 high protein meals
1 gallon of water
DAILy STRETCH:
fordward fold
trunk twist
assisted lunge
Child's pose
SUPER IMPORTANT!
FINISH THE LOOP
Keep one useful cue, then mark the day complete.
Finish the prescribed work, then identify one technique cue to carry into the next session.