Track 3 — Chest (approx. 4–5 min)

Introduced late in the track to prepare the shoulders and heart rate for the upcoming tracks. Track 2: Squats Song: The Edge Of Glory – Glory Edge Weight Selection: 2 to 4 times warmup weight (Legs)

Pectorals, anterior deltoids, and triceps. Set to an energetic rock anthem, this track challenges upper-body endurance through wide-grip pressing. Key Timing:

Nearly 150 squats in three sets; heavy on "singles" to drive heart rate high. Smells Like Teen Spirit Ninth Immortal

Legitimate options include:

This release introduced an "epic" propulsion lunge toward the end of Track 7, pushing cardiovascular limits while targeting the lower body.

"The Tide" features high-rep Clean & Press and Deadrows.

Deltoid definition. Key Choreography Notes:

Bar + light weight OR plate.

Rolling In The Deep – Colourbox. Focuses on hovers and side planks with long, challenging holds. Cool-down: Fade Into Me – David Cook. How to Access Notes