Movement Quality & Strength Plan

Goal of this month is to improve movement quality and strength.  The plan is to workout 4 days per week. 3 movement improvement / strength workouts and 1 cardiovascular conditioning workouts per week.  All levels can do these workouts.  Try to stick with the sets & rep ranges for all workouts.  If there’s a need for substitution of an exercise, think about a regression or progression option from my listed baseline option.  What is Movement Improvement? A drill or an exercise that is designed to improve joint health and mobility of any position the body is failing to perform at a standard.

Warm Up  – (all days)
Cardio Machine 5 mins, Foam Roll – Full Body, Positional Stretching
and Active & Dynamic Flexibility

Day 1 – Strength & Movement Improvement Day
A.  3 Rounds of:
A1 – Sit to Stand Squats x 15
A2 – FMS Shoulder Mobility Drills x 10/10
A3 – Core Plank Series x 10/10/10
B.  5 Sets of:
B1 – Bench Press 10,8,8,6,6
B2 – Back Squats 10,8,8,6,6
B3 – Movement Improvement Exercise :45 seconds worth
C.  4 Sets of:
C1 – Incline Press 10,10,8,8
C2 – Double KettleBells Front Rack Squats 10,10,8,8
C3 – Movement Improvement Exercise :45 seconds worth
D.  3 Sets of:
D1 – Core Exercise A 20
D2 – Core Exercise B 20
D3 – Movement Improvement Exercise :45 seconds worth

Day 2 – Cardiovascular Conditioning Day
A.  6 Rounds of:
A1 – Jump Rope 100
A2 – KB Swings 15
B.  5 Rounds of:
B1 – Box Jumps 10
B2 – Burpees 10
C.  4 Rounds of:
C1 – Row 500 meters
C2 – Push Ups 25
D.  3 Rounds of:
D1 – Run 1/4 Mile
D2 – 5 Strict Pull-Ups x 2 sets

Day 3 – Strength & Movement Improvement Day
A. 3 Rounds of:
A1 – Band Shoulder Activation Series 10/10/10
A2 – KB Complex (Swings – Goblet Squats – Dead Lift) 10/10/10
A3 – Slide Disk Lunge Series 5/5/5 + 5/5/5 (R&L)
B.  5 Sets of:
B1 – Dead Lift 10,10,8,8,6
B2 – One Arm DB Row 10/10
B3 – Movement Improvement Exercise :45 seconds worth
C.  4 Sets of:
C1 – Box DB Step Up to Curl to Press 6/6
C2 – Inverted Body Weight Rows – Do Until Failure
C3 – Movement Improvement Exercise :45 seconds worth
D.  3 Sets of:
D1 – Cable High Pull 10
D2 – Low Back Extension 10
D3 – Movement Improvement Exercise :45 seconds worth

Day 4 – Strength & Movement Improvement Day
A.  3 Rounds of:
A1 – Single Leg Balance to Reach 10/10
A2 – Dip Negatives with Isometric Hold til Failure 10
A3 – Hollow Rocks 20
B.  30 minutes of: (Rest when needed)
B1 – BB Cleans 3
B2 – Pull-Ups 6
B3 – DB Bench Press 9
B4 – DB Lateral Lunge 6/6
B5 – Bear Crawl 15 meters (Down & Back)
C.  10 minutes of: (Try not to Rest)
C1 – Movement Improvement Exercise :45 seconds worth
C2 – Core Exercise 20
C3 – Bicep Curls in the Mirror 10

Cool Down
Low Heart Rate Activity
Foam Roll & Stretch

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