Lift #12 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 26.
- Today’s focus
- Shifts and angles
- 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 shifts and angles 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 #12 WARM UP:
Lead video shown above3 SETS OF 8 REPS EACH EXERCISE
# 1# 23 SETS OF 10 REPS EACH EXERCISE
# 3# 4YOU’RE COUNTING ON YOU
- 02
SOURCE SECTION
TIPS FOR GRATITUDE
Keep a gratitude journal: Regularly write down three things you're
grateful for to cultivate a positive mindset and focus on life's
blessings.
Express gratitude to others: Show appreciation through words
and gestures, fostering stronger connections and spreading
positivity.
Practice mindfulness: Be present in the moment, savoring the
small joys in life, and acknowledging the beauty in the ordinary.
Shift your perspective: View challenges as opportunities for
growth, recognizing the lessons they bring and appreciating your
resilience.
Cultivate a daily gratitude ritual: Incorporate gratitude into your
routine, whether through morning affirmations, prayers, or
bedtime reflections, to reinforce a thankful mindset.
- 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.