Workout 1
Session 1- World’s greatest stretch5 × 1/side per side
The World's Greatest Stretch
From a lunge, lower your elbow beside the front foot, rotate and reach upward, then repeat on the other side.
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Every workout, as Catalyst would give it to you.
Where it takes you
Each activity’s target, workout by workout.
There is no changing weight or timed target to chart from these workouts.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Gluteals | 5 | 0 |
| Quadriceps | 5 | 0 |
| Adductors | 0 | 5 |
| Calf muscles | 0 | 5 |
| Hamstrings | 0 | 5 |
The schedule
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | 1 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Start in a high plank and bring one foot outside the hand on that side. Keep your front knee near a right angle, your rear leg extended and your back flat. Lower your elbow toward the inside of your front foot for about one second, then rotate and reach that arm toward the ceiling for about one second. Return under control and switch sides. Do five reps on each side. Keep the movement comfortable, stop for pain and seek professional changes when needed. Repeat on days you choose; there is no fixed weekly frequency or automatic progression.
What you need
No equipment needed.
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