RETURN TO FULL PROGRAM

    • Run/stairs: 2 laps

    • Wall straight-leg calf stretch: 30s / side

    • Wall tibialis raises: 20x (1sec pauses at top)

    • Free-form active hang: 25sec
      *Can include any scapular movement that doesn’t cause pain

    • Straight-leg bear crawl: 1min (ultra slow)

    • Goblet squat hovers (5lbs): 1min, alt 5sec full squat / 5sec hover squat

    • Prone W (mimicking squat rack): 10x + 10sec

    • Wrist warm-up: 8x each (first knuckle, finger pads, full push, pull, wrist curl)

    • Prone body line: 10sec no-lift activation + 10sec lift

    • 2min rest before first handstand

  • 3 sets:

    • 0min:

      • Chest-to-wall free-form handstand (no set time, aim for RPE 7)

      • Split squat (2 black risers): 10 reps + 10sec hold (complete both sides)

    • 5min:

      • Elevated split-leg handstand: ~25-40sec

      • Split squat (1 riser): 30sec hold (complete both sides)

    • 10min:

      • Elevated split-leg handstand: ~25-40sec

      • Split squat (0 risers): 30sec hold (complete both sides)

  • 4 sets of pronated ring pull-ups (B = black band; R = red band) + squat prep:

    • 15min:

      • PU: 2B + 2R x 6

      • Bent-leg calf stretch: 10 raises + 10sec stretch

    • 19min:

      • PU: 2B + 2R x 8

      • Half kneeling side shift: 5 x 5sec per side

    • 24min:

      • PU: 2B + 2R x 9

      • Supine knee extensions: 7.5lbs x 15 per leg

    • 29min:

      • PU: 2B + 2R x 10 (RECORD)

      • Full bodyweight squats: 5 x 5sec holds

  • 4 sets of BB squats + chest-supported (2-arm) DB rows:
    *XpYs = X reps w/ Y sec pauses

    • 34min:

      • Squat: 45lbs x 5p5s

      • Row: 15’s x 12

    • 39min:

      • Squat: 45 x 10p (p = brief dead stop at bottom of all reps)

      • Row: 20’s x 12

    • 45min:

      • Squat: 45 x 11p

      • Row: 20’s x 12

    • 51min:

      • Squat: 45 x 12p (RECORD)

      • Row: 20’s x 12 (RECORD)

  • 1-arm preacher curls:

    • Starting at 57min, perform 12 reps with 12.5lbs every 2 minutes until the first set in which you aren’t able to reach 12 (57min, 59min, 61min, etc.)

    • Start on right arm and match final set rep total with left

    • Couch stretch: 30sec hips forward + 30sec hips back

    • Twist flop: 1min

    • Jackhammer: 1min

    • Standing meditation or savasana: 3min+

MAURA: PULL + SQUAT (A: Volume)

Session feedback / difficulty ratings:

*VIDEO SUBMISSIONS:

  • Pull-ups, final set

  • Squats, final set

  • Row, final set