Routine of Grago to Nine

[gragolandia]

I'm starting this thread to run PE with a steel hand. I'm currently starting over
Saving Money to buy SRT about December.

Current Routine LENGHT FOCUS // Trying to do it every day for at least 60 days
Doing 4 set in the Moning and 4 set at Night of Below.
Stretching Routine:
Stretches
Behind The Cheeks to the Left: 30-seconds x 3
Behind The Cheeks to the Center: 30-seconds x 3
Behind The Cheeks to the Right: 30-seconds x 3

Straight Down to the Left: 30-seconds x 3
Straight Down to the Center: 30-seconds x 3
Straight Down to the Right: 30-seconds x 3
Straight Down Rotary Stretches: 25-Cranks

Straight Out to the Left: 30-seconds x 3
Straight Out to the Center: 30-seconds x 3
Straight Out to the Right: 30-seconds x 3
Straight Out Rotary Stretches: 25-Cranks

Straight Up to the Left: 30-seconds x 3
Straight Up to the Center: 30-seconds x 3
Straight Up to the Right: 30-seconds x 3
Straight Up Rotary Stretches: 25-Cranks

Start (19/08/2025): NBPEL 7.3 EG 5,5
Mid Term Goals: NBPEL 8.0 EG 6
Long term Goals: NBPEL 9 EG 6.5

 

[DLD]

I can see you're using the newbie routine, which is a huge step to getting to SRT. Once you do start the SRT program, you're going to see incredible growth, like you never imagined. I have subscribed to your thread and we'll be here to answer any questions.You may have. God bless you in your work and I pray. You make the growth you desire.

 

[gragolandia]

I did my daily workout on August 19, 2025. The morning and evening workouts were 4 sets each. In the workout message, I put the wrong duration of the sets. Currently, I'm doing 40-second compressions, not 30-second ones.