My Formula 1 System-Chapter 199 Revived & Ready. 4
[SYSTEM ONLINE...]
Right after completing his tests, Luca didn't waste time scheduling a core workout session the next day with Amir.
He hadn't indulged in one earlier because he feared that overexerting himself might affect the test. In fact, Mr. Ammermann advised him against it as well.
Today, he was determined to get back into full focus and leave the rest in the hands of the FIA.
He had the 12th round ahead of him, the Italian Mega Prix, the finale where he and the other drivers had a chance at the trophy. Luca believed he was even locking in late.
After close to two weeks of dormancy, during which a series of check-ups were carried out on his body, Luca needed to return to peak condition with core workouts that would likely be low-impact but highly effective to avoid unnecessary fatigue while also maintaining strength and stability.
Luca asked his system to give him a set of workouts for today's session, structured on the needs he had just provided above.
Before Amir could arrive, Luca's system had already received and processed the instruction, drafting out a three-set workout session to meet his needs.
[Today's session will focus on Glute Bridge March, Cable Woodchoppers, and Hanging Knee Raises.]
Luca relayed the same info to Amir once he arrived.
Amir, seeing this, was pleased, saying it was exactly what Luca needed. Yet, he asked Luca if he still wanted to be drafting out his own workout sessions and not him. After all, he was being paid to be Luca's personal trainer.
Luca brushed it off, assuring Amir he was doing well. All he did was make slight additions here and there, nothing much compared to almost all mornings when Amir ruled every bend of the knee.
Delighted, Amir read out the three sets and their corresponding details exactly as Luca had remembered his system describing them.
The system, unchanged, still followed its tradition.
[SYSTEM ONLINE...]
[System is analyzing and retrieving training program issued to host.]
[Glute Bridge March ]
[Cable Woodchoppers analyzed]
[Hanging Knee Raises analyzed]
[Ding!]
[Successfully Retrieved!]
[EXERCISE: GLUTE BRIDGE MARCH]
[EQUIPMENT: BODYWEIGHT / RESISTANCE BAND (OPTIONAL)]
[Host is required to lie on their back with knees bent and feet flat on the ground, engaging the core and glutes to lift the hips into a bridge position. From there, one knee is raised toward the chest while maintaining hip stability, then lowered before switching to the other leg. This exercise strengthens the core, lower back, and glutes while improving balance and endurance, essential for maintaining control under prolonged physical stress during races.]
[This will be done for 3 sets of 10 reps per leg, ensuring slow and controlled movements to maximize stability without overloading fatigued muscles.]
This was a solid core and lower-body exercise—core stability, endurance, and lower back strength. Although there would be limited upper-body engagement, it still extended to the glutes, hamstrings, and lower back.
It was a perfect workout for Luca, avoiding unnecessary strain on the ribs and spine, making it a very safe post-doping test since Luca might be slightly dehydrated or fatigued compared to his normal homeostasis.
While he completed the reps, Luca and Amir discussed the screening test, which was now entering its third week.
There was no doubt about it—the FIA was really taking its time with Luca's case. Even with Trampos' board doing all they could to push the process faster, it just seemed as if reading out medical tests was the biggest problem in the world.
Luca sighed as he finished his set. Lowering his hips back down, he exhaled, already feeling the activation in his core and glutes.
He dusted his hands and asked they continue.
[EXERCISE: CABLE WOODCHOPPERS]
[EQUIPMENT: CABLE MACHINE / RESISTANCE BAND]
[Host is required to stand with feet shoulder-width apart, holding the cable or resistance band handle with both hands. The movement begins from a high position, pulling diagonally across the body to a low position, engaging the core throughout. The focus is on controlled rotation, mimicking the torso stabilization needed for high-speed steering and resisting lateral forces in the cockpit.]
[This will be done for 3 sets of 12 reps per side, ensuring fluid movement and core engagement while avoiding excessive spinal rotation that could strain fatigued muscles.]
Luca's cable machine once again.
He walked toward the cable machine and gripped the handles firmly, setting his stance solid like he would in the cockpit of his Dallara... or any other.
Cable Woodchoppers is an exercise of rotational strength and stability, so Luca felt his obliques fire up as soon as he started, Amir motivating him on.
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The constant pulling, rotation and momentum were not new to Luca. As a driver like him, the movement and feeling was similar and directly translated to handling high-speed turns, counteracting G-forces, and maintaining endurance over the long stints he executed on track.
On the third set, his movements flowed more smoothly than before, his burning muscles forced to comply and adjust. Each repetition felt sharper, more controlled, his body learning to endure through the strain.
As Luca finished, Amir took a step back, his eyes widening as he took in the sight of him—red-faced, veins prominent from exertion. "You're growing muscles, Luca!" he blurted out, as if he'd just witnessed some forbidden phenomenon from the 15th century.
Luca, still catching his breath, placed his hands on his hips and shot Amir an incredulous look. "That's like telling a teenage girl, 'YOU'RE GROWING BREASTS, MADELYN!'"
Amir burst into laughter, gesturing at Luca's biceps, which were slowly relaxing back to a more natural size. "I mean, it was a shock! You looked suddenly jacked for a second."
Luca took another deep sip of water before wiping his mouth. "Hilarious. C'mon, let's finish this."
[EXERCISE: HANGING KNEE RAISES]
[EQUIPMENT: PULL-UP BAR]
[Host is required to hang from a pull-up bar with arms fully extended and a slight bend in the elbows. Engaging the core, the knees are lifted toward the chest in a controlled motion before being lowered back to the starting position. The exercise strengthens the lower abdominals, hip flexors, and grip strength, all crucial for maintaining endurance and control during long races.]
[This will be done for 3 sets of 12 reps, ensuring slow, controlled movements to maximize core engagement while preventing unnecessary swinging that could reduce effectiveness.]
Luca strode to his pull-up bar and assessed it. Come to think of it, he hardly ever used such an important equipment.
Hanging Knee Raises were an excellent exercise for building core strength as well, especially in the lower abdominals.
The hanging position forces additional engagement from the shoulders and grip, making it a compound movement beneficial for overall endurance.
However, proper form was crucial and Luca adhered to it the moment he gripped the pull-up bar and lifted his knees toward his chest. Rushing the movement or using momentum can reduce its effectiveness and strain the lower back.
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Amir stood to the side, occasionally tugging Luca's shirt back into place as he powered through the second set of the demanding exercise.
A sudden vibration broke the rhythm. Amir turned to see an Airphone buzzing on the bench. He arched an eyebrow. "I thought I said no phones during our sessions?"
Luca let his legs drop momentarily, shaking out his hands before regripping the bar. He flashed Amir an innocent smile between breaths. "Sorry, but it's Mal. He said he'd be here this morning. He's probably at the gate. Could you get him?"
Amir exhaled sharply but nodded. "Don't stop, and no shortcuts," he warned before heading out. Moments later, Luca heard the distant rumble of his gate rolling open.
He sighed, refocusing as he pushed through the last reps. The hushed voices of Mallow and Amir carried faintly through the hallway, growing louder as they approached.
By the time Luca reached the final set, Mallow and Amir had arrived at the gym's entrance. As expected, Mallow's face lit up with amusement the moment he spotted him.
"Who turned you into a monkey, Luca?!"
Luca groaned, barely able to laugh between short, strained breaths. "It's an exercise, mannn!"
