The "Arachnid Agility" Protocol
Suspension Trainer Mastery for Core Stability and Web-Slinging Strength
Agility & Volume Tracker
Input your target reps for the primary stability movements (Rollout/Lunge) to calculate total volume and time under tension (TUT).
Enter your target reps and click 'Calculate Today\'s Volume Metrics' to track your progress.
Training Philosophy
Spider-Woman's routine focuses on **Neuromuscular Efficiency**. Every movement must improve her **grip strength**, **anti-rotational core power**, and **unilateral limb stability**. The goal is a body that moves with the silent precision and dynamic tension of a web line, ready to spring into action instantly.
WEEKLY MACROCYCLE FOCUS
Dynamic Stability, Grip Endurance, and Relative Strength
Day 1: Full-Body Agility & Tension (Suspension Focus)
| Phase | Exercise | Sets | Reps/Duration | Tempo / Focus |
|---|---|---|---|---|
| A. CORE POWER | **Suspension Trainer Rollouts** | 4 | 8 - 10 reps | 3:1:1 Tempo (3s down, 1s pause, 1s up). NO hip pike. |
| B. UNILATERAL STRENGTH (Superset) | **Suspension Trainer Lunges** (Rear Foot Elevated) | 4 | 10 - 12 reps per side | Slow, controlled descent. Focus on knee tracking over ankle. |
| **Suspension Trainer Wide Row** | 4 | 12 - 15 reps | Wide grip, pulling shoulder blades together. Core Plank maintained. | |
| C. GRIP & PUSH (Circuit) | **Suspension Trainer Bicep Curls** | 3 | 12 reps | 2:1:3 Tempo (Slow 3s eccentric). Maintain elbow height. |
| **Suspension Trainer French Press** (Triceps) | 3 | 15 reps | Maintain tight plank position. Finish with a hard tricep squeeze. | |
| **Suspension Trainer Laterals** (Shoulder Abduction) | 3 | 15 - 20 reps | Lightest resistance, focus on **perfect** form and isometric hold at top. | |
| D. FINISHER (Core Burn) | **V-Sit Ups** | 3 | 15 - 20 reps | Focus on controlled descent (negative). |
| **Suspension Trainer Mountain Climbers** | 3 | 45 seconds (FAST) | Hips low, high-speed movement. Finish strong! |
Trainer's Expert Assessment & KPIs
Web-Slinging Endurance: The **Biceps/Triceps Superset** should lead to a significant pump, indicative of localized muscular endurance for repetitive swinging and anchor movements.
Gravitational Lock: Track the total TUT for the **Rollouts** and **Lunges**. The longer the time under tension, the better her core and stabilizer muscles can resist gravitational pull during flight.
Agility Metric: Focus on maintaining a **perfect plank** position during the Rollouts and Wide Rows. Any hip sag or rotation is a failure of stability transfer.
Non-Gym Recommendations
- Tactile Sensitivity: Practice **blindfolded climbing or balancing drills** to enhance proprioception and touch necessary for tracking enemies in low-light environments.
- Venom Blast Recovery: Focus on **deep, diaphragmatic breathing** immediately after intense activity to quickly restore oxygenation and neurological efficiency following high-energy output.