Day 53: Upper body PR day | The HRT Reset 60-Day Challenge

Today's workout

Short, true-sprint intervals. Morning only. Once per week max.

Warm up (5-7 min)

•5 minutes easy walk or jog

•Dynamic leg swings x 10 per side

Warm-Up Sets

Before your working weight, do two sets with lighter loads at the same movement pattern. Set one: empty bar or light dumbbells for 8 reps. Set two: roughly half your working weight for 5 reps. These sets are not fatiguing - they're rehearsals.

→Move exactly like you will for working sets
→Lighter weight, same form
→Rest 60-90 seconds between warm-up sets

Showing gym version. Switch to home above if needed.

1. Sprint Intervals

6 x 20-30 sec all-out

Rest 90-120 sec walk • none

Form cues

→True sprint effort, not a fast jog
→Smooth arm swing
→Walk slowly during recovery

Common mistakes

✗Over-striding - keep feet landing under your body
✗Pumping arms across your body - drive arms forward and back
✗Starting max effort immediately - build into top speed over the first few seconds

Easier

Hill walk fast
Incline bike sprints

Harder

Longer sprints
Hill sprints

Home: Assault bike or stationary bike sprints at max resistance

Cool down (5 min)

•5 minutes easy walk
•Standing forward fold x 30 sec
•Hip flexor stretch x 30 sec per side
•Deep breathing x 3 minutes

Today's nutrition focus

Pre-workout confidence fuel

Before a heavy press day, a meal that includes a little caffeine (coffee or matcha) can genuinely boost performance. Not required, but if you respond well to caffeine, this is the day to use it. 60-90 minutes before lifting.

Mindset brief

Press overhead, with intent

Today's overhead press should be the heaviest weight you've moved over your head in this challenge. Maybe in your life. That's the mindset. One rep at a time. Breath braced, glutes tight, ribs down. Win the press.

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