Session Overview
This session is built around compound pairings — combining upper and lower body movements to improve efficiency, coordination, and real-world strength.
Instead of isolating muscles, we’re training the body to work as a system.
Structure
Complete 3 rounds:
1. Squat + Single Arm Row
15 reps each side
Focus:
Sit into the hips (not knees first)
Keep chest lifted
Pull elbow toward hip, not shoulder
2. Bent Over Row + Curl
15 reps
Focus:
Maintain a strong hinge position
Avoid swinging the weight
Control both the row and curl phases
3. Overhead Tricep Extension + Squat
20 reps
Focus:
Keep elbows stable overhead
Don’t let the lower back overarch
Squat stays controlled and upright
4. Hip Raise + Chest Press
20 reps
Focus:
Drive through heels
Full hip extension at the top
Press stays controlled — no bouncing
5. Knee Plank Variations
25 reps / controlled effort
Focus:
Brace through the midsection
Avoid dropping hips
Maintain tension throughout
Coaching Notes
This is not about rushing — it’s about control and consistency
Choose loads that allow you to maintain technique across all sets
If form drops, reduce weight or reps
Progression Options
To make this harder:
Increase load
Slow the tempo
Add a pause at the hardest part of each rep
To scale:
Reduce reps
Shorten range slightly
Take longer rest periods
Intent of the Session
This type of training builds:
strength
coordination
joint control
overall conditioning
It’s the kind of work that carries over into real life — not just isolated gym movements.
Final Note
Consistency with sessions like this is what builds long-term capability.
Keep showing up, keep refining your movement, and the results follow.