Welcome to Week 5. This is where we start shifting from learning the movements to trusting them. Over the last four weeks, you've built a foundation of mobility, stability, and movement quality. Now it's time to keep building on that foundation with confidence. That doesn't mean going heavier just because it's Week 5. It means earning your progress through great movement. Your path: IGNITE BW = Bodyweight track or IGNITE FULL GYM= Full Gym track Both versions of Workout 7 are posted in the comments. Today's focus: Train with confidence, not ego. As you work through today's session, ask yourself: - Can I own every rep from start to finish? - Am I moving with confidence instead of hesitation? - If I'm progressing the exercise or the load, am I earning it with great technique? - Am I leaving the gym feeling stronger—not completely drained? Remember, the goal isn't to win today's workout. The goal is to become the kind of athlete who can string together quality sessions week after week. That's where durability is built. When you finish, check in below with: BW DONE or GYM DONE And answer this: What movement are you most confident in now that seemed challenging during your first couple of weeks?

Last one. Today’s assessment is Wall Angels. This one gives you a look at: ● thoracic mobility ● shoulder mobility ● scapular control ● posture ● your ability to get overhead without compensating That matters because if you can’t get the arms overhead cleanly, it usually shows up in strength training, swim mechanics, and overall upper-body position. What to look for: ● can you keep your back against the wall? ● can you get the arms up without shrugging or losing position? ● do the wrists and elbows stay in good contact? ● can you move with control instead of forcing it? Score yourself: ● 2 = pass ● 1 = needs work ● 0 = fail If you have to arch hard through the low back, lose contact, or force the movement, that tells you something. If you do it today, drop your score below:
2, 1, or 0 And if you want more feedback, feel free to DM me a video.

Today’s assessment is the Side Plank. This one gives you a good look at: - lateral core strength - trunk stability - shoulder support - hip control - your ability to hold position without falling apart That matters because if you can’t control the side of the trunk well, it tends to show up in running mechanics, posture, and overall stability under load. What to look for: - can you hold a straight line from head to feet? - do the hips stay up? - can you stay stable without twisting or sagging? - does one side feel noticeably harder than the other? Score yourself: ● 2 = pass ● 1 = needs work ● 0 = fail Use the weaker side for your score. If you do it today, drop your score below:
2, 1, or 0 And if you want more feedback, feel free to DM me a video.

Next up is the Push-Up with Shoulder Tap. This one tells us a lot about: ● core control ● shoulder stability ● trunk control ● how well you can resist rotation That matters because if you can’t control your trunk and shoulders here, it usually shows up in strength training and often in swim posture, run posture, and overall movement quality. What to look for: ● can you hold a strong push-up position? ● do your hips stay level as you tap each shoulder? ● can you avoid shifting and twisting all over the place? ● do you stay controlled from start to finish? Score yourself: ● 2 = pass ● 1 = needs work ● 0 = fail If one side feels weaker or less controlled, that counts. Use the weaker side or overall quality of movement for your score. If you do it today, drop your score below:
2, 1, or 0 And if you want more feedback, feel free to DM me a video.

Yesterday, we started with the Overhead Squat. Today’s assessment is Single-Leg Balance with Reach. This one gives you a good look at: - balance - foot and ankle stability - hip control - coordination - single-leg strength and control That matters in triathlon because running involves controlled single-leg landings. Poor stability shows up as hip drop, especially late in the race, or knee pain. How to do it: Stand on one leg and maintain your balance while, with control, reaching the opposite arm out front. What to look for: - Can you stay balanced without putting the foot down? - Does the standing knee stay stable and track over toes? - Can you control the movement without wobbling all over the place? - Do both sides look and feel similar? Score yourself: - 2 = pass - 1 = needs work - 0 = fail Try both sides and go with the weaker side for your score. If you do it today, drop your score below:2, 1, or 0 If you want feedback, you can also DM me a video.