Step A · Alabaster baseline
Bodyweight hinges and pushes with generous rest. Coaches emphasize vocabulary and repeat demos from multiple angles.
How to use the ladder
Pick the step that matches how much novelty you want in a given month. You may repeat a step whenever you prefer steady familiarity.
Step B · Mid pulse
Tempo changes arrive with countdown cues. Participants choose ranges that feel stable that day—there is no minimum depth requirement.
Step C · Infrared emphasis
Longer combined sets with explicit recovery windows on screen. Stop rules are repeated at the start of each block.
Signals stay literal
Hand cues pair with audio beeps so visual learners and auditory learners receive the same timing information without hype phrases.
