Moderate Training Phase Initiation
Welcome to the Moderate phase of your training protocol. You have established your baseline; now we test your structural integrity. This phase increases the volume, introduces tactical endurance, and demands a higher level of metabolic conditioning. The work will be harder, but your resilience will match it.
- Prime the Engine Dynamic stretching is non-negotiable. Prepare your joints and central nervous system before moving any weight.
- Maintain Momentum If fatigue or equipment limitations prevent a primary movement, pivot immediately to the designated alternate exercise. Do not stop; modify and overcome.
- Weaponize Recovery The session does not end when the last rep is completed. Dedicate time to the prescribed static stretches to clear lactic acid, restore mobility, and rebuild your armor for the next day.
Movement Stack
Ten moves. One session.
Horizontal Arm Swings
15 reps — Extend and swing arms wide then in front of your chest, ensuring your fingertips meet at the centre.
Windmills
10 per side — Stand with feet wide, arms out. Alternate touching opposite hand to the opposite foot.
Thoracic Rotations
10 per side — On all fours, place one hand behind your head and rotate your elbow towards the ceiling.
Doorway Chest Stretch
3 sets × 45 sec — Place forearms on a doorframe and lean forward.
Overhand Tricep
30 sec per side — Reach one arm overhead, bend the elbow, and use the other hand to pull gently.
Child Pose
60 sec — Kneel and sit back on your heels, reaching arms far forward to stretch the upper back.
Doorway Arm Stretch
2 sets × 25 sec per side — Place one arm on the doorframe and turn in the opposite direction.
This is the first workout to open up the moderate category. Ensure you dedicate time to stretch. If you are unable to complete an exercise, refer to the alternate exercise listed on each card — this will ensure you still get the work done and remain on schedule.
Personal Note
That's how you build a solid foundation. Excellent work!
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