Your Training Protocol

Joint-friendly strength & stability ยท 2 days / week

Pre-workoutActive isometrics only. Zero static stretching.
Post-workoutWarm layers immediately. 5-min zero-resistance spin to flush muscles.
Master pace
3·1·3·0
3s lower → 1s active hold → 3s lift → 0s rest (soft lockout)

ยท tap โ–ถ to run ยท โ‡„ to swap ยท ๏ผ‹ to add