RPE (Rate of Perceived Exertion)
- 2–3 Very easy — warm-up pace, nose-breathing.
- 4–5 Easy — conversational pace; technique focus.
- 6–7 Steady — short phrases possible.
- 8 Hard — focused effort; talking is difficult.
- 9 Very hard — short bursts; form first.
- 10 Max — testing/finishers only.
Cadence / RPM (Cycling)
- Recovery: 85–95 RPM (RPE 3–4)
- Steady/Tempo: 90–100 RPM (RPE 5–7)
- Surges: 95–105 RPM (RPE 7–8)
- Climbs: 60–70 RPM seated (RPE 7), 55–65 standing (RPE 8)
- Tips: Relax shoulders; smooth pedal stroke; even pressure 360°.
Boxing Combos (Orthodox)
- Numbers: 1=Jab • 2=Cross • 3=Lead Hook • 4=Rear Hook
- 1–2: Jab–Cross — snap jab, rotate hips on cross.
- 1–2–3–2: Jab–Cross–Hook–Cross — tight hook, guard high.
- Jab–Cross–Slip–Cross: Slip outside and fire back.
- Footwork: Light steps; small angles; guard returns to chin.
Safety Basics
- Warm up before intensity; stop with sharp pain.
- Prioritize controlled technique over speed/weight.
- Neutral spine; knees track over toes; soft landings.
- Hydrate and allow 24–48h between hard sessions.
Exercise Explanations
Short technique notes for common exercises in KineticWS programs.
- A‑skips: Drive one knee up while hopping on the other foot. Stay tall, pump arms, land softly.
- Leg swings: Hold support; swing forward/back (10–15 reps) and side-to-side (10–15). Torso tall.
- High knees: Run in place lifting knees to hip height. Quick, light steps; core braced.
- Plank shoulder taps: High plank. Tap opposite shoulder without rocking hips. Controlled.
- Split squats: Staggered stance. Back knee toward floor; front knee tracks. Push through heel.
- Mountain climbers: High plank. Drive knees toward chest alternately; hips level.
- Push-ups: Hands under shoulders; body in one line. Lower with elbows ~45°. Elevate if needed.
- Squat to calf raise: Bodyweight squat; stand up and finish on toes. Knees track; core tight.
- Dead bug: On back; arms up; hips/knees 90°. Lower opposite arm/leg with ribs down.
- Hollow hold: Lower back pressed to floor; legs/shoulders slightly off; breathe shallow.
- Reverse lunges: Step back; front shin near vertical. Drive up through front heel.
- Prone Y‑T‑W: Raise arms in Y → T → W; squeeze shoulder blades gently.
- Plank: Elbows under shoulders; body straight; glutes lightly engaged.
- Side plank: Elbow under shoulder; feet stacked; lift hips and breathe.
- Bird‑dog: Extend opposite arm/leg; hips level; ribs tucked.
- Hip openers: Slow controlled hip circles + 90/90 switches within comfort.
- Single‑leg RDL: Hinge at hips on one leg; back flat; reach opposite leg back.
- Lateral lunges: Step to side; sit back into hip; trail leg straight; push to center.
- Rotation chops: Band/cable; rotate from ribs/hips as one unit; control return.
- Wall sit: Back to wall; knees ~90°. Hold; breathe; press low back gently in.
- Box step‑ups: Foot fully on box; drive through heel; control the down.
- Squat jumps: Soft landings; absorb through hips; knees track. Scale to calf raises.
- Plank row: Row without twisting torso; squeeze lats.
- Lateral bounds: Skate side-to-side; stick landing; knee tracking; balanced torso.