Emphasize strong hinge and hamstring control in the RDLs — athletes should feel stretch, not bounce, and maintain tension throughout the set.

The banded KB swings should be crisp and powerful, focusing on speed through the hips. Accessory work reinforces pulling balance and shoulder health, so cue full range and tempo.

For “Grind & Go,” athletes should aim for steady, unbroken sets with consistent breathing — push-ups smooth, lunges controlled, and twists deliberate. The goal is sustainable pacing across all 10 minutes, keeping quality high while maintaining a continuous grind.