ODYSSEY HEALTH

PRECISION MEDICINE · LONGEVITY · PERFORMANCE

Serratus & Core Specialisation — Session Log · OH-TP-SERR-001

Session date

Body weight (kg)

Gold rows = working sets (log to failure). White/grey rows = warm-up and ramp sets. This is the shortest session in the system (~60 min) — serratus is a small muscle, so quality of protraction beats load. Every rep finishes with the shoulder blade pushed away from the spine; if the pecs or delts take over, the load is too heavy. Rest 2–3 min on working sets; FST-7 rests 30–45 sec. Serratus detail is what separates a conditioned midsection on stage — every movement here feeds the front poses and vacuum.

W · Warm-up 0:00–0:06

Set	Movement	Load (kg)	Reps / Time	Notes
W1	Scap push-ups (arms locked, blades only)
W2	Band punch-outs, standing
W3	Cat-cow + rib breathing

1 · Standing straight-arm cable pullover — serratus & lat tie-in 0:06–0:16

Set	Target	Load (kg)	Reps	Notes
R1	Ramp ~50% × 12
R2	Ramp ~65% × 8
S1	75% · 8–10 · reach long at the top
S2	8–10 to failure · exhale hard at bottom

2 · Incline DB pullover — serratus & ribcage stretch 0:16–0:24

Set	Target	Load (kg)	Reps	Notes
S1	10–12 · 2-sec in stretch, ribs lifted
S2	10–12 + lengthened partials

3 · Landmine / single-arm cable punch press — protraction under load 0:24–0:33

Set	Target	Load (kg)	Reps	Notes
S1 L	8–10 · punch past lockout
S1 R	8–10
S2 L	8–10 to failure
S2 R	8–10 to failure

4 · Weighted push-up plus — end-range protraction 0:33–0:40

Set	Target	Load (kg)	Reps	Notes
S1	10–12 · 2-sec hold at the "plus"
S2	10–12 to failure

5 · Hanging leg / knee raise — lower abs & serratus isometric 0:40–0:47

Set	Target	Load (kg)	Reps	Notes
S1	10–12 · posterior tilt, no swing
S2	10–12 to failure

6 · FST-7: rope crunch — abs finisher 0:47–0:57 · rest 30–45s

Set	Target	Load (kg)	Reps	Notes
S1	12–15 · ribs to hips
S2	12–15
S3	12–15
S4	12–15
S5	12–15
S6	12–15
S7	12–15 · full exhale at bottom

7 · Stomach vacuums — posing carryover 0:57–1:00

Set	Target	Load (kg)	Hold (sec)	Notes
V1	15–20 sec · full exhale, ribs flared
V2	15–20 sec
V3	Max hold

Progression: on pullovers and punch presses hold the load until the top of the rep range, then add 2.5 kg; on vacuums progress hold time, not load. Saved sessions are stored on this device per date — change the date to start a fresh sheet or reload a past one.
Odyssey Health · www.odysseyhealthsa.com · Coach-directed protocol