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CRUSADER READY
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CRUSADER 11
Start at #1 and work straight through. Tap any movement for its position-and-arrow guide plus form cues.
01Arm Circle Series10 each direction
Start with big circles: 10 forward and 10 backward. Then switch to small circles: 10 forward and 10 backward.
10 each direction02Wrist + Elbow RotationsWrists 10 sec / Elbows 10 reps
Roll the wrists smoothly in both directions for 10 seconds each way. Follow with 10 forward and 10 backward elbow rotations.
Wrists 10 sec / Elbows 10 reps03Trunk Swings + Lat Slaps20 sec + 10 each lead arm
Relax into a broad, easy trunk rotation and let the arms swing with the torso. Follow with 10 alternating chest/lat slaps, then reverse which arm crosses on top.
20 sec + 10 each lead arm04Ankle Rotations10 sec each way / each ankle
Move one ankle through a comfortable circle for 10 seconds outward and 10 seconds inward, then switch sides.
10 sec each way / each ankle05Deep Squat Pry Hold20 sec → 30 sec → 1 min → 3 min
Sink as low as comfortably possible. Place the elbows inside the thighs and gently press the knees outward. Hold something in front of you for assistance until the full position is comfortable.
Goal: gradually own the bottom position for up to 3 minutes.
20 sec → 30 sec → 1 min → 3 min06Cat-Cow20 sec slow + controlled
On hands and knees, slowly alternate between rounding the spine and opening the chest. Keep the movement smooth instead of forcing range.
20 sec slow + controlled07Scapular Push-Ups10–20 reps
Hold a push-up or kneeling plank with straight elbows. Let the shoulder blades move toward each other, then actively push the floor away without bending the arms.
10–20 reps08Mid-Push-Up Isometric2 sets · 10 sec → 20–30 sec → 60 sec
Lower to roughly the midpoint of a controlled push-up and hold a strong, straight body position. Stop the set when position breaks down.
2 sets · 10 sec → 20–30 sec → 60 sec09Calf + Tibialis Raises2×10 → 2×20 → 1–2 min
Rise slowly onto the toes for a calf raise, lower under control, then keep the heels planted and lift the toes for a tibialis raise. Alternate smoothly.
2×10 → 2×20 → 1–2 min10Horse Stance / Squat Hold10 sec → 30 sec → 60+ sec
Horse stance: use a wider stance, keep the torso tall, and sit only as low as you can hold cleanly. Squat hold: use your normal squat stance and let the hips travel farther back and down. Keep the knees tracking with the feet in both.
10 sec → 30 sec → 60+ sec11Hang Series2 sets each · build by 10 sec
Dead hang at shoulder width or slightly wider. For the active/scapular hang, keep the elbows straight and draw the shoulders down away from the ears.
Dead hang + active scapular hold. Work toward 60+ seconds with clean position.
2 sets each · build by 10 sec