Feb 21 • 🏋️ Today's Training
🔥 Not going into the gym today? No worries.
POWER SESSION — Program 2
(KB + Bodyweight Only)
Posterior Chain • Rotation • Lateral Force
Total Time: ~45–55 min
No rack. No pull-up bar. Still building power.
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🔹 Dynamic Warm-Up (8–10 min)
Continuous flow. Open the hips. Wake up the trunk.
• Hamstring Sweeps × 10/side
• Cossack Squats × 6/side
• Knee Hugs to Calf Raise × 10 total
• World’s Greatest Stretch × 5/side
• Thread the Needle × 6/side
• Light Pogos × 20 contacts
Finish warm, springy, ready to explode.
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🔥 Cluster 1 — Posterior Chain Power
KB Swings — 4 × 12 @ RPE 8
Broad Jumps — 4 × 4 (max intent)
Copenhagen Plank — 4 × 15–20s/side
Rest 2–3 min
Hinge hard. Jump far. Lock in the hips.
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🔥 Cluster 2 — Pull + Rotation
Single-Arm KB Row — 4 × 8/side @ RPE 8
Single-Arm KB Rotational Clean — 4 × 5/side
Tall-Kneeling Anti-Rotation Press (Band) — 4 × 15s/side
Rest 2–3 min
Row strong. Rotate fast. Resist harder.
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🔥 Cluster 3 — Lateral Stability + Shoulder Balance (3 Sets)
Lateral Bounds (stick landing) — 3 × 4/side
Push-Up to Shoulder Tap — 3 × 10 total
Prone Y Raises — 3 × 12 controlled
Rest 2 min
Side-to-side power.
Scap control.
Trunk stability.
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No gym doesn’t mean no progress.
Power is built with intensity, not equipment.
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🔥 Not going into the gym today? No worries.
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