Full Body · Intermediate

Iron Holds

Iron Holds preview
Full Body · 12 min
Iron Holds
Coach MacDirect, no filler. Move well, push hard.

Pure isometrics. No reps, no counting, just time under tension. Silent, joint-friendly, brutal.

12 min
Intermediate
Truck stop
Warm-up1/28
Arm Swing
0:30
0% total

Big cross-body swings — hug yourself, then open wide. Loose and rhythmic. Wakes the shoulders and mid-back.

Next · Rest · 0:05
  • Arm Swing
    30s

    Big cross-body swings — hug yourself, then open wide. Loose and rhythmic. Wakes the shoulders and mid-back.

  • Hip Rock
    30s

    Sink into the deepest squat you own, hands on the cab for balance. Rock side to side, then forward and back. Ankles, knees, hips all open at once.

Coach note

Isometrics build tendons and joints, not just muscle. Old-school and undervalued.

Trailer wall or side of the cab
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