Sprawl

Full Body Tier C in Cardio Bodyweight Compound Dynamic

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3sets

30stime

30srest

~9.8kcal/min

Quadriceps Abs Shoulders Glutes

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFull Body

Breathing harder and heart rate up; legs (or arms) working steadily.

Key cue (the coach says it during the set)“Keep a pace where you can still say a short sentence.”

Tempo · Steady rhythm

Feel it in KneesKnee or shin pain from impact. Land softly on the balls of the feet, shorten the stride, or switch to a low-impact version.
Feel it in Lower backLower back tired. Stand tall, brace lightly, avoid leaning forward.
Barely felt itNot breathing hard yet? Pick up the pace or add bigger arm movements.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.