Push emphasis
Frames highlight wrist-stack alignment and sternum height as terrain rises. Tempo stays moderate so shoulders stay relaxed.
Four movement families
Pair the visuals with coach demos on site. Still frames illustrate transitions; they are not individualized training prescriptions.
Pull emphasis
Rows focus on elbow tracks relative to ribs. Outdoor straps are not required—partners mirror hand placement for feedback.
Squat emphasis
A single reference stance anchors hip depth checks on grass or rubberised lanes. Coaches scan ankle angles rather than enforcing identical depth.
Hinge emphasis
Hinge drills prioritise neutral spine cues while fingertips trace imaginary horizon lines. Sessions avoid maximal loads—only bodyweight mechanics.
Questions belong before exertion
If a route feels unclear, pause and signal a coach. Terrain shifts quickly after storms; substitute segments stay documented in session briefings.