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Quest Mode · Conditioning

Quest Mission: Guardian Route

An original game-style mission where clear movement objectives replace public rankings. This edition emphasizes carries and control.

Preview the exercises
GoalStrength objectives, carries, and scalable conditioning · carries and control
LevelAll levels
Duration30–50 min
Exercises6

BEFORE YOU START

Equipment and structure

Dumbbells · Bench or chair · Stable step · Optional cardio machine

Gaming InspiredQuestPrivate ProgressStrengthCarries And Control

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Dumbbell Floor Press

    3 sets · 8–12 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set your shoulder blades gently against the floor.
    • Keep your wrists stacked over your elbows.
    • Pause softly when your upper arms meet the floor.
  2. 02

    Low-Impact Shadow Boxing

    4 sets · 40 sec · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Keep punches light and hands relaxed.
    • Rotate gently through feet and hips.
    • Do not snap the elbows or hold your breath.
  3. 03

    Half-Kneeling Landmine Press

    2 sets · 8–12 / side · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Pad the down knee and stay tall.
    • Keep your ribs stacked as you press up and forward.
    • Finish without shrugging your shoulder.
  4. 04

    One-Arm Supported Dumbbell Row

    4 sets · 8–12 / side · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Support one hand and knee or use a split stance.
    • Keep the trunk quiet.
    • Pull toward the hip and lower fully under control.
  5. 05

    Pallof Press

    2 sets · 8–12 / side · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand where the band or cable has light tension.
    • Press straight out without rotating.
    • Breathe while holding your ribs over your pelvis.
  6. 06

    Chest-Supported Dumbbell Row

    3 sets · 8–12 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set the bench so your chest stays supported.
    • Pull toward your lower ribs.
    • Lower the weights fully without shrugging.