No image

Skill Consolidation

Your final skill session before the plan wraps up — this one's all about feeling every movement and locking in the technique you've built over the past month. Move slowly, breathe, and take pride in how far you've come.

Created by

Unknown

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Cat-Cow Stretch

2 sets × 8 reps, 8 reps

Hip Circle

2 sets × 8 reps, 8 reps

Dead Hang

2 sets × 20s, 20s

Skill Block 1 – Pull Pattern

Scapular Pull-Up

3 sets × 6 reps, 6 reps, 6 reps

Slow Negative Pull-Up

3 sets × 5 reps, 5 reps, 5 reps

Row (Single-Arm) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Skill Block 2 – Push Pattern

Pushup Progression

Progressive exercise

Shoulder Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Dip Progression

Progressive exercise

Skill Block 3 – Hinge & Squat

Deadlift (Romanian) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Squat (Goblet) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Squat Progression

Progressive exercise

Cool Down

Child's Pose

1 set × 45s

Chest Stretch

1 set × 30s

Lat Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s