Weekly Balance & Complementary Session

This final session of the week introduces Incline Dumbbell Press and Bulgarian Split Squats as requested, while rounding out the week with conservative back, shoulder, and arm work to complement previous high-RPE sessions.

Target 3 x 8-12 @ 55kg

Repeat the load and aim to complete the low end of the rep range.

Target 3 x 8-12 @ 0kg

Target 3 x 12-12 @ 0kg

Complements the upper back and rear delts safely. Conservative safety cap applied. Coach set reps: 12/12/12 Face Pull set 1 capped from 15kg to 0kg. Face Pull set 2 capped from 15kg to 0kg. Face Pull set 3 capped from 15kg to 0kg. Pull rope towards your ears and squeeze rear delts. Keep elbows high. Focus on posture and control.

Target 3 x 8-8 @ 10kg

Keep your torso slightly leaned forward to load the glutes and quads evenly. Coach set reps: 8/8/8 10kg dumbbell in each hand. Focus on balance. Control the descent. Drive through the front heel.

Target 3 x 10-10 @ 0kg

Conservative load reduction from 12.5kg to 10kg to ensure a smooth, pain-free finish to the week. Conservative safety cap applied. Coach set reps: 10/10/10 Alternate Hammer Curl set 1 capped from 10kg to 0kg. Alternate Hammer Curl set 2 capped from 10kg to 0kg. Alternate Hammer Curl set 3 capped from 10kg to 0kg. 10kg per dumbbell. Control the tempo. No body swing. Squeeze at the peak of each rep.

Target 3 x 12-12 @ 5kg

Holding load at 17.5kg to safely accumulate volume after previous overhead extension RPE 10. Conservative safety cap applied. Coach set reps: 12/12/12 Cable Triceps Pushdown set 1 capped from 17.5kg to 5kg. Cable Triceps Pushdown set 2 capped from 17.5kg to 5kg. Cable Triceps Pushdown set 3 capped from 17.5kg to 5kg. Keep elbows pinned to your sides. Full extension at the bottom. Control the negative.

Target 2 x 8-12 @ 0kg