SET 01
LIFT BLOCK
Compound patterns: squat, hinge, press, pull. Add load slowly; film only for form checks.
SPORTATELIER
ROTATE WITHOUT CHAOS
SET 02
MOVE BLOCK
Carries, sprints, crawls—locomotion that respects yesterday's lifts.
SET 03
COOL BLOCK
Walk the block, stretch what tightened, log one line in the notebook.
SET 04
PROGRESS PACE
Add load every two weeks, not every session. Sleep loud; walk on rest days.