Day,Block,Superset Group,Exercise,Sets,Reps/Duration,Weight/Load,Dance Purpose,Notes,Source,
Pull,Warm-up (straight through, no rest),-,Band Pull Aparts,2,10,,Rear delt and upper back activation,,From Ivan's programming
Pull,Warm-up (straight through, no rest),-,Wall Angels,2,8,,Shoulder mobility and posture for frame,,From Ivan's programming
Pull,Warm-up (straight through, no rest),-,T-Spine Rotations,2,8 each side,,Thoracic mobility for turns and frame rotation,,From Ivan's programming
Pull,Main Superset (alternate; rest 60s after each round),A1,Smith Machine Bent Row,3,8,25 lbs each side (stay at same weight per Ivan's note),Back strength that holds frame connection during lead/follow,"Stand upright, squeeze shoulder blades; keep arms extended; press bar into thighs; hinge forward hips back until approx parallel to floor; brace core; row toward bottom sternum",From Ivan's programming,
Pull,Main Superset (alternate; rest 60s after each round),A2,Windmill Toe Touches (medicine ball woodchopper),3,8 each side,,Rotational core power for spins and twisting movements,,From Ivan's programming,
Pull,Accessory Superset (alternate; rest 45s after each round),B1,Single Arm Row,3,10 each arm,25 lb dumbbell,Unilateral back strength and anti-rotation control,Pause 2 seconds at top; pick a weight where 10 reps is challenging,From Ivan's programming,
Pull,Accessory Superset (alternate; rest 45s after each round),B2,Crawl Side to Side,2,30 sec each direction,,Cross-body coordination and shoulder stability for partner connection,"On all fours, both legs bent; one arm and leg move together at a time",From Ivan's programming (5.csv),
Pull,Core Finisher (single exercise),-,Bear Plank,2,Until failure,,Full-body core and shoulder stability,,From Ivan's programming,
Pull,Cool-down,-,Lat stretch,1,30 sec each side,,Recovery and mobility,,New addition,