I am strengthened by God. I am capable, disciplined, and equipped for every challenge today.

Objective: Express lower-body explosiveness first, then load the posterior chain and pressing strength with structural balance and trunk control. --- ⚡ Power Series A1. Squat Jumps — 3 × 8 A2. Vertical Jumps — 3 × 8 A3. Tuck Jumps — 3 × 8 Rest: 60–90s between rounds Intent: Max height. Soft landings. Reset every rep. No fatigue chasing — quality only. --- 🧱 Posterior Chain Strength B1. Rack Pull — 4 × 6 @ RPE 8 Load: Heavy but technically sharp. Brace hard. Drive through mid-foot. B2. Glute Bridge — 4 × 12 Load: Moderate–heavy Full lockout. 1-second squeeze at the top. Rest: 90–120s between sets --- 🏋️ Upper Body Strength C1. Floor Press — 5 × 5 @ RPE 8 Load: ~75–80% 1RM Controlled descent. Explosive press. Lats engaged. C2. Band Face Pull — 5 × 12 Light–moderate band Scap control. Clean tempo. Rest: 90s --- 🍑 Hip Dominance D. Barbell Hip Thrust — 4 × 10 @ RPE 8 Load: Challenging but controlled Drive through heels. Strong lockout. Rest: 90–120s --- 🧠 Carries + Rotation E. DB Farmer’s Walk — 5 × 45 sec Load: Heavy DBs Posture tall. Grip strong. F. Standing Cable Woodchoppers — 3 × 12/side @ RPE 8 Load: Moderate Control rotation. Own the range. Rest: 60–90s --- Total Session Time: ~60–65 minutes Program 3 of 4. Power feeds strength. Strength protects power.

Let me know if you all are interested in this. Company came to me with the idea for an AI automated Q&A based on all of my information gathered over the years. https://www.instagram.com/p/DUn0iFIAlHb/?igsh=eml6ZWVvdnE4M2dm

My standards are higher than my emotions. My discipline is stronger than my excuses being comfortable does not benefit me or build me. Pressure does its how you can accept being “comfortable” with the “uncomfortable.”

Today’s focus controlled, isometric-biased mobility routine that keeps the shoulder safe while improving scap control and right-side internal rotation—no aggressive stretching, all intent and tension. Think own the position, breathing mechanics, end rage position. Key Intent (read once, then move) - Right shoulder IR is limited scapular posterior tilt + protraction control - Isometrics = low threat, high carryover - Every rep = slow nasal breath, ribs down, no shrugging Warm-Up Reset (3–5 min) 1️⃣ Crocodile Breathing w/ Scap Reach - Prone, forehead on hands - Light right scap reach (protract without shrugging) - 4–5 breaths Sets rib + scap position before loading LOWER BODY ISOMETRIC MOBILITY (10–12 min) 2️⃣ Split Squat Iso (Front-Leg Bias) - Bottom position - Front heel heavy, pelvis neutral - 20–30 sec x 2/sideCue: “Pull yourself down, don’t drop.” 3️⃣ Cossack Squat Iso - Sit into adductor stretch - Torso tall, hips back - 20 sec x 2/sideCue: “Crush the floor with your foot.” 4️⃣ Single-Leg RDL Iso - Hinge until hamstrings load - Hips square, spine long - 20–30 sec x 2/sideCue: “Back pocket to wall.” UPPER BODY + SCAPULAR ISOMETRIC MOBILITY (Main Focus) 5️⃣ Forearm Wall Slide – ISO HOLD (Right Bias - Forearms on wall, elbows at ~90° - Slide up slightly → pause - Actively reach forward (protraction) - 15–20 sec x 3Cue: “Elbows up, shoulder blades wrap around ribs.” 6️⃣ Quadruped Scap Push-Up PLUS (Iso) - Lock elbows - Push floor away → hold - 20 sec x 2–3Cue: “Upper back wide, neck long.” 7️⃣ Side-Lying Shoulder IR ISO (Right Side) - Elbow at side, towel between arm + ribs - Rotate into IR just before restriction - Hold gentle tension - 10–15 sec x 3–4Cue: “Zero strain, only control.” 5️⃣ Forearm Wall Slide – ISO HOLD (Right Bias) - Forearms on wall, elbows at ~90° - Slide up slightly → pause - Actively reach forward (protraction) - 15–20 sec x 3Cue: “Elbows up, shoulder blades wrap around ribs.”