Granite Spire

Main Workout

🧽 Soft Tissue Preparation 5'

• Foam roll thoracic spine (60 seconds)

• Foam roll IT band (45 seconds per leg)

• Lacrosse ball glute release (45 seconds per side)

• Foam roll lats (30 seconds per side)

• Lacrosse ball foot massage (30 seconds per foot)

🔥 Activation (7 minutes)

• ankle circles– Improve shoulder mobility – 30 seconds each direction

• kettlebell swing– Increase hip joint range of motion – 30 seconds each leg/direction

• cable twist– Loosen up the spine and core – 60 seconds (slow and controlled)

• triceps stretch– Mobilize the spine – 10 repetitions

💪 Main Workout

Block 1: Lower Body Foundation

• 3 x 12 reps {{exercise:3523:glute bridge two legs on bench (male)}}– Lie on your back

• 3 x 12 reps {{exercise:1753:three bench dip}}

• {{exercise:0493:incline push-up}}– Place hands on an elevated surface (wall, counter, or low bench) slightly wider than shoulder-width; lower chest towards the surface – 3 sets of 8-12 repetitions

• {{exercise:3665:power point plank}}– Hold a straight line from head to heels, engaging core; elbows directly under shoulders – 3 sets of 20-30 second holds

• Block 3: {{exercise:0721:side wrist pull stretch}}

• {{exercise:0668:rear decline bridge}}– Step backward with one leg, lowering hips until both knees are bent at approximately 90 degrees – 3 sets of 8-10 repetitions per leg

• {{exercise:1363:spine stretch}}– Start on hands and knees; simultaneously extend opposite arm and leg, keeping core stable – 3 sets of 10-12 repetitions per side

• {{exercise:1512:all fours squad stretch}}– Stand with feet hip-width apart, lower hips as if sitting in a chair, keeping chest up – 3 sets of 8-12 repetitions

Rest for 60-90 seconds between sets.

Rest for 60-90 seconds between sets.

Rest for 60-90 seconds between sets.

⚡ Finisher (10 minutes)

• Set a 10-minute clock. Complete quality rounds and rest only as needed.

• 30 seconds {{exercise:high-knees:High Knees}}

• 12 reps {{exercise:0514:jump squat}}

• 10 reps {{exercise:0662:push-up}}

• 30 seconds {{exercise:0001:3/4 sit-up}}

🧘 Cooldown (5 minutes)

• Child's Pose – Kneel on the floor, sit hips back towards heels, extend arms forward, triceps dips floor – 60 seconds

Notes

2. Adjust repetitions as needed based on your current fitness level, ensuring you can complete each set with good technique.

Instructions

Perform the warm-up thoroughly to prepare your body for the workout. Proceed through the main workout's three blocks, completing all prescribed sets and repetitions for each exercise within a block before moving to the next. Adhere to the recommended rest periods between sets to allow for adequate recovery and maintain intensity. Finish with the cooldown stretches to aid muscle recovery and flexibility. Concentrate on mindful movement and correct form over speed.

Tips

{{exercise:1512:all fours squad stretch}}, imagine there's a chair behind you; try to sit your hips back and down. Ensure your knees track in line with your toes and your chest remains upright. When performing Incline Push-Ups, select an elevation that allows you to complete the sets with excellent form; as you get stronger, you can gradually lower the elevation. During the Plank, actively pull your belly button towards your spine to engage your core muscles, avoiding any sag in the hips or arching of the lower back. Remember to breathe consistently throughout all exercises, exhaling on exertion.

Notes