Squat & Bench · Retest

Eat something in the last few hours before training — lifting under-fuelled measurably costs performance on every set.

General Warm-up5 min

cardio machine of your choice

5 min tasaista · zone2 conversational

Bike, row, or an incline walk — easy, conversational pace. Just raise your core temperature before the primer.

Mobility Primer8 min

Maailman paras venytys

One flowing rep each side — hip opens, thoracic rotates, reach tall. Groove the range, don't force it.

5/puoli · lepo 0:15

Kissa–lehmä

Slow spinal wave, inhale into extension, exhale into flexion — wakes up the whole spine before you load it.

Videon esikatselukuva: Cat Cow - Exercise Library

Ulkoinen video — Cat Cow - Exercise Library · London Strength .

How to do it

Setup: Hands and knees. Wrists stacked under shoulders, knees stacked under hips.
Execution: Let your breath set the tempo, one full breath per position. Inhale into Cow: let the belly sink, lift the chest and tailbone, eyes look slightly up. Exhale into Cat: push the floor away, round the spine, tuck the chin toward your chest and the tailbone under, eyes look toward your navel. Flow smoothly from one checkpoint to the other for the prescribed reps.
Common error: Stopping in the rounded Cat position and holding it — the drill is the full alternation between both checkpoints, timed to the breath, not a static round-back stretch.
Feel: A smooth wave travels the full length of the spine each direction, checkpoint to checkpoint — eyes up and belly low at one end, chin tucked and spine rounded at the other. No sharp catching anywhere in the back.

8 · lepo 0:10

Olkapää CARs

2 sets, 5 slow reps each direction, each arm — full, controlled circles, not a fast swing.

Ulkoinen video — Shoulder CARs · Functional Bodybuilding.

How to do it

Setup: Standing tall, one arm out to your side at shoulder height, the rest of your body still.
Execution: Take at least 8-10 seconds to complete one full circle — count it the first time to calibrate your own pace. Hit two checkpoints every circle: at the top, your arm brushes past your ear; at the bottom, it reaches down and slightly behind your hip. Complete the full circle through both checkpoints, then reverse direction and repeat.
Common error: Turning it into a brisk, loose arm-circle warm-up — if a full circle takes less than 8 seconds, or you can't feel real tension at the ear checkpoint and the behind-the-hip checkpoint specifically, it has become a warm-up swing, not this drill.
Feel: Steady, controlled tension everywhere in the circle, including at both checkpoints — never a swung, momentum-driven arc. Any pinch means shrink the circle until it's gone, even if that means missing a checkpoint.

2 × 5/puoli · lepo 0:10

Seinäliuku

Back flat against a wall, slide the arms overhead keeping contact — 2 sets of 10.

Videon esikatselukuva: How to Improve Posture with the Wall Slide

Ulkoinen video — How to Improve Posture with the Wall Slide · DR MATT FONTAINE.

How to do it

Setup: Stand with your entire back, both forearms and the backs of both hands flat against a wall, elbows and shoulders bent to roughly 90°, low back gently flattened (not arched) against the wall.
Execution: Slowly slide both arms up the wall as far as you can while every point of contact stays flat on the wall the whole time, then slide back down to the start. That is one rep — slow and controlled both directions.
Common error: Letting the low back arch or the forearms peel off the wall partway up — that fakes range that is not real scapular/shoulder control. Stop at the true point everything stays flat and build range over weeks, rather than pushing the arms forward off the wall to gain height.
Feel: Mild, controlled tension through the shoulder blades and upper back as they rotate and glide. This is control work, not a stretch — go slow. Any pinch, especially deep in the shoulder, means you've gone above the height where everything stays flat — slide back down until it's gone.

2 × 10 · lepo 0:15

Lapojen lähennys (Band Pull-Apart)

Light band, controlled pace — this is activation, not a set to chase fatigue on.

2 × 15 @ RPE 3–4 · lepo 0:20

Main Lift — Back Squat12 min

Takakyykky

Feet shoulder-width, brace before you descend, drive through mid-foot. Depth: as low as you can control with a flat lower back.

Takakyykkynoin 200–400 kt

2 × 5 @ RPE 8 · tempo 2-0-2-0 · lepo 2:00 → 3 @ RPE 8 (mittaus) · tempo 2-0-2-0 · lepo 3:00

Main Lift — Bench Press12 min

Penkkipunnerrus

Grip just outside shoulder-width, shoulder blades pinched and down before you unrack, the bar touches the chest under control every rep.

Penkkipunnerrusnoin 200–400 kt

2 × 5 @ RPE 8 · tempo 2-0-2-0 · lepo 2:00 → 3 @ RPE 8 (mittaus) · tempo 2-0-2-0 · lepo 3:00

Accessories12 min

Kulmasoutu tangolla

Flat back, pull to the sternum, squeeze the shoulder blades at the top — the week's first pulling exposure.

Kulmasoutu tangollanoin 200–400 kt

3 × 8 @ RPE 7 · lepo 1:30

Pallof press

Anti-rotation core work — resist the band pulling your torso, press straight out and back without letting the hips or shoulders twist.

Pallof pressnoin 200–400 kt

3 × 10/puoli @ RPE 6 · lepo 0:45

Mobility Finisher4 min

EN — Couch stretch

A tight hip flexor is the price of a day spent sitting — 60s each side, passive, breathe into it.

Ulkoinen video — Couch Stretch · Functional Bodybuilding.

How to do it

Setup: Kneeling lunge, rear shin up against a wall or couch/bench behind you, rear foot pointing up. Front foot flat on the floor, well out in front. Torso tall, ribs stacked over the pelvis.
Execution: Squeeze the rear glute to sink the hip forward and deepen the stretch. Hold completely still for the full prescribed time. This is a finisher drill only — never do it before lifting.
Common error: Arching the lower back to bring the torso closer to vertical instead of actually moving the hip forward — this fakes depth without touching the hip flexor. Keep the ribs pulled down and let the glute squeeze do the work.
Feel: A steady, building stretch through the front of the rear hip and thigh that should ease slightly the longer you hold it. Dull ache is normal. A sharp pinch in the hip means come out of the position, don't fight it.

60 s/puoli pito · lepo 0:15

Rintalihaksen venytys seinää vasten

45s each side — opens the chest after a pressing day, passive hold only.

Videon esikatselukuva: Pectoralis (Chest) Stretch

Ulkoinen video — Pectoralis (Chest) Stretch · EmergeOrtho-Triangle Region.

How to do it

Setup: Stand side-on to a wall or doorway. Forearm flat against it, elbow bent roughly 90°, upper arm raised to that week's height — 90° (arm level with the shoulder) or 120° (arm angled up above shoulder height).
Execution: Keeping the forearm fixed on the wall, rotate your torso away from the wall until you feel the chest stretch. Hold for the prescribed time. Repeat at the second angle if the session calls for both.
Common error: Hiking the shoulder up toward the ear to fake more stretch — keep the shoulder blade pulled down and get the range from turning the torso, not from lifting the shoulder.
Feel: A steady stretch across the chest and front shoulder. Any sharp pinch inside the joint means back off the height or how far you rotate. Either shoulder sharpening at all is your signal to stop that side.

45 s/puoli pito · lepo 0:15

Squat & Bench · Retest

cardio machine of your choice

RPE — nostosarjat

Teho — liikkuvuus- ja alustussarjat

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