After five minutes of stretching, I completed three five-minute straight-arm planks with two minutes of recovery. Four mobility exercises closed a session lasting approximately thirty minutes.

Changing the stimulus

The total volume was lower than the recent twenty-minute sessions, but the individual holds increased from four to five minutes.

That made the workout more specific to the objective: spending longer stretches continuously under tension rather than maximising the sum of short blocks.

A measured rise in effort

The first set remained controlled. The second was more demanding, and the third brought visible tremors, but all three were completed.

The progression of fatigue was appropriate for the day: close enough to the limit to create a stimulus, without failing the planned session.

The surface matters

Hand comfort made the training surface an important variable. A slightly cushioned but stable high-density mat could reduce compressive load through the palms and wrists without making the position unstable.

The purpose is not to hide a problem with softness, but to remove unnecessary discomfort while preserving a reliable base.

Four mobility anchors

The final routine used a towel overhead, a towel behind the back, a doorway chest stretch and a chair-supported lat stretch.

The systematic introduction of these movements may prove as important as the longer sets, especially because I had noticed reduced shoulder mobility.

THE TAKEAWAYProgress is not always more total time. Sometimes it is asking each uninterrupted block to carry more of the work.