Body Control 6 (Marcus Blackwood)

Science Behind the Plan:

"True body control combines strength, flexibility, and precision," explains Marcus. This integrative plan focuses on developing complete mastery over body positioning and movement through combined strength and mobility work. The program implements movement flows that require seamless transitions between different positions and exercise elements.

6-Week Program:

Week 1-2: Control Foundation

Day 1: gehka! (legs, chest, shoulders, back, abs, overall) - Strength elements
8 reps × 3 sets per exercise with 3-second pauses at challenging positions
Day 2: imtfp! (biceps, arms, triceps, forearms, traps, overall) - Auxiliary strength
8 reps × 3 sets per exercise with 3-second pauses at challenging positions
Day 3: qnuvjz (quads, hamstrings, glutes, calves, hips, obliques) - Lower control
8 reps × 3 sets per exercise with 3-second pauses at challenging positions
Total volume per week: =504 reps

Week 3-4: Control Development

Day 1: gehka! (legs, chest, shoulders, back, abs, overall) - Strength elements
6 reps × 4 sets per exercise with 5-second pauses at challenging positions
Day 2: imtfp! (biceps, arms, triceps, forearms, traps, overall) - Auxiliary strength
6 reps × 4 sets per exercise with 5-second pauses at challenging positions
Day 3: qnuvjz (quads, hamstrings, glutes, calves, hips, obliques) - Lower control
6 reps × 4 sets per exercise with 5-second pauses at challenging positions
Total volume per week: =576 reps

Week 5-6: Control Mastery

Day 1: gehka! (legs, chest, shoulders, back, abs, overall) - Movement integration
Flow sequences: 4 reps × 5 sets per sequence
Day 2: imtfp! (biceps, arms, triceps, forearms, traps, overall) - Movement integration
Flow sequences: 4 reps × 5 sets per sequence
Day 3: qnuvjz (quads, hamstrings, glutes, calves, hips, obliques) - Movement integration
Flow sequences: 4 reps × 5 sets per sequence
Total volume per week: =600 reps

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