Axial Current MET-E

Main Workout

🧽 Soft Tissue Preparation 5'

• Foam roll glutes & TFL — 45 sec each side

• Foam roll quadriceps — 45 sec each leg

• Foam roll lats — 30 sec each side

• Thoracic spine extensions over foam roller — 8–10 reps

• Foam roll calves — 30 sec each leg

🔥 Activation

• {{exercise:1418:hug knees to chest}}

• {{exercise:cat-cow-stretch:Cat-Cow Stretch}}

• {{exercise:bird-dog:Bird Dog}}

💪 Main Workout (CIRCUIT 30')

• {{exercise:0413:dumbbell squat}}

• {{exercise:0289:dumbbell bench press}}

• {{exercise:0861:cable seated row}}

• {{exercise:0605:lever standing calf raise}}

⚡ Finisher (For Time)

• {{exercise:jumping-jacks:Jumping Jacks}}

• {{exercise:0630:mountain climber}}

• {{exercise:high-knees-cardio:High Knees}}

🧘 Cool Down

• {{exercise:1511:hamstring stretch}}

• {{exercise:0643:overhead triceps stretch}}

• {{exercise:1362:sphinx}} (30 seconds)

• {{exercise:1405:back pec stretch}}

Instructions

Perform the soft tissue preparation as described. Move through the activation exercises to prepare your body. For the main workout, complete each exercise in the circuit consecutively with minimal rest between exercises. Rest for 60-90 seconds after completing one round of all exercises. Repeat the circuit for 3-4 rounds. For the finisher, complete all repetitions of each exercise as fast as possible. Finally, finish with the cool-down stretches to aid recovery.

Tips

Focus on proper form over speed and weight, especially as a beginner. Watch videos and use mirrors to ensure correct technique.

Listen to your body. If any exercise causes pain, stop immediately and consult a professional.

Stay hydrated throughout your workout. Drink water before, during, and after your session.