TODAY'S
WORKOUT
Stillwater Strength Flow
Thu, 1 October 2026
36 minutes, plus 6 minutes with Straight Sets Test
lunge strength, hinge control and trunk stability
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Ease In
Duration: 8 minutes.
Scheme: 1-2 relaxed rounds, moving steadily through all 5 exercises.
Instructions: Move through the five drills with smooth pace and easy breathing. Take a few breaths between moves as needed. Aim to loosen hips, wake up shoulders and switch on your midline without rushing.
Strength Circuit
Time: 12 minutes
Format: Circuit
Scheme: 3 rounds - 45s work / 15s transition
Complete three rounds. Work for 45 seconds and use 15 seconds to transition. Choose a moderate load and keep the tempo controlled, leaving 2–3 clean reps in reserve.
Control Flow
Approx. 8 minutes
Format: Flow
Scheme: 2 rounds — 40s work / 20s transition
Instructions:Move smoothly through all four stations for two rounds. Keep the load light to moderate and prioritise range, posture and controlled muscle tension over speed.
Beginner Level
Complete 2 rounds instead of 3 in the Strength Circuit and 1 round instead of 2 in the Control Flow. Use lighter loads or bodyweight where needed, shorten the range on the split squat if required, and complete 1–2 sets of each exercise in Straight-Sets Control or skip it entirely.
Intermediate / Advanced Options
Option 1: Add a fourth round to the Strength Circuit.
Option 2: Use a slightly heavier load on the good morning, split squat or rear delt row while maintaining control.
Option 3: Add a third round to the Control Flow, keeping the same smooth tempo.
Braced Finish
Approx. 3 minutes.
Format: Flow
Scheme: 2 rounds: 20s work / 10s rest at each station.
Instructions: Move through two brisk rounds. Rest 10 seconds between stations. Keep the shapes tidy and the load light enough to stay smooth all the way through.
Straight-Sets Control
Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.
Approx. 6 minutes.
Format: Straight sets
Scheme: 3 sets each, alternating exercises: 8 reps then 45s rest; 10 reps then 45s rest; 12 reps then 45s rest.
Instructions: Complete all three sets of the first exercise before moving to the second. Use a controlled tempo and leave 1–2 good reps in reserve.
Cool-Down — Settle Down
Duration: 5 minutes.
Scheme: 1 calm pass through the 3 positions.
Instructions: Let your breathing slow right down. Ease into each hold and relax the areas you worked most today.
Focus & Benefits
Builds full-body muscle, stability and movement control through hinging, unilateral lower-body work, upper-back training and trunk bracing. The controlled circuit creates sustained muscular tension without rushing, while the flow work develops shoulder mobility, rotation and positional strength. The optional straight sets add extra hypertrophy work without turning the session into a conditioning workout.
Pro Tip: Slow reps are not easy reps. Keep the load manageable, own every position and make the muscles do the work rather than chasing speed.
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