Lower Strength Rotation

Posterior-chain anchor chosen from the retrieved pool instead of repeating the same lower-body stressor by default. Retrieved option uses barbell.

• Drive through the feet and finish each rep cleanly without turning it into a grind.
• Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.

Swap option

Same slot, different setup.

Pull Through

cable · strength

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Sets

4

Reps

8

Rest

90s

Load

moderate

Use this if the primary setup is taken or the first option feels like too much setup friction today.

Knee-dominant slot that keeps the session grounded while letting history and feedback decide whether to repeat or rotate. Retrieved option uses machine.

• Use the smoothest range you can repeat with confidence and back off if the first work set feels worse than expected.
• Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.

Swap option

Same slot, different setup.

Goblet Squat

kettlebells · strength

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Sets

3

Reps

8

Rest

90s

Load

controlled moderate effort

Use this if you want a similar stress pattern with a different setup.

Hamstring accessory chosen from practical retrieved options so the plan has real substitutes if one station is busy. Retrieved option uses machine.

• Own the squeeze and lower each rep with control instead of chasing more load.
• Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.

Swap option

Same slot, different setup.

One-Arm Kettlebell Swings

kettlebells · strength

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Sets

3

Reps

10

Rest

60s

Load

moderate, clean squeeze

Use this if the first hamstring setup is unavailable.

Simple trunk slot from the retrieved pool so the session stays easy to execute in a busy gym. Retrieved option uses cable.

• Move slowly enough that you keep tension where you want it instead of letting the setup yank you around.
• Kneel below a high pulley that contains a rope attachment.

Swap option

Same slot, different setup.

Ab Crunch Machine

machine · strength

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Sets

3

Reps

12

Rest

45s

Load

moderate, controlled

Use this if the first core setup is awkward or unavailable.

Conditioning finish chosen from simple machine options so the session closes cleanly without adding chaos. Retrieved option uses machine.

• Keep the pace repeatable and finish with some gas left in the tank.
• To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.

Swap option

Same slot, different setup.

Rowing, Stationary

machine · cardio

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Sets

1

Time

8 minutes

Rest

0s

Load

easy to moderate steady pace

Use this if the first cardio station is taken.