Strength Endurance Practice

Movement Practice 07Dec2019

Warm Up – 5 Minutes 

7 minutes 
1.  Dynamic Flexibility 15m/15m
2.  Lunge to Balance 5/5
3.  Dead Bug Exercise 15/15

Strength Endurance 
20 minutes
1.  Body Weight Single Leg Squats 5/5 +1
2.  DB Box Step Ups 5/5 +1
3.  DB Single Leg DeadLift to Bicep Curls 5/5 +1
4.  Push Up 10 +1 
5.  MB Chest Pass 10 +1
6.  MB Shoulder Push Press Wall Ball 10 +1 

3 Options:
A.  12 rounds of 20/10 Work/Rest Burpees & Pull Ups 
B.  5 minutes of 30/30 Work/Rest Cardio Machine Sprints 
C.  5 minutes 45/15 Work/Rest Jump Rope & Kettle Bell Swings / Dead Lift 

Cardio Hiit Workout

3 x 10  minute AMRAP 
Strength Endurance Intervals 

                                 1st Workout   
A1- 1 minute Cardio  
then 2 sets of:
A2 – Plate Reverse Lunges 5/5 + Bicep Curl 10
A3 – Push Ups Sit Outs 10

                                2nd Workout 
B1 – 90 seconds  Cardio  
then 2 sets of:
B2 – Box Step Ups 5/5 
B3 – One Arm DB Row 10/10

                                3rd Workout
C1 – 1 minute Cardio  
then 2 sets of:
C2 – Wall Ball 10 
C3 – Box Jump 5 

1. Partner Med Ball Toss 10/10  
2. Partner Push Up Plank & Reach 30
3. Partner Med Ball Sit Ups 15

4. Partner Shuttle Run 5/5

Movement Practice (Sept 2019)

Warm Up
5 minutes of:
5 reps Health Compass Morning Routine
A. Sit to Stand
B. Up Down Left Right
C. 3 minutes
( Athlete Pick: Stretch/Jump Rope/Bike/Rower/Run)

Movement Practice – 21Sept2019
3 x 5 minute AMRAPS + Stability Training

1st Round
6 – Pull Ups
12 – Push Ups
18 – Squats

Core – 2 minutes Side Plank

2nd Round
4 – Pull Ups
8 – Push Ups
12 – Squats

Core – 90 seconds Hollow Hold

3rd Round
2 – Pull Ups
4 – Push Ups
6 – Squats

Core – 1 minute Dead Bug

Cool Down:
Walk 200 meters
Stretch 3-5 minutes
Drink Water

Strength Endurance Workout

3 x 12 minute AMRAP
Strength Endurance Intervals

                                 1st Workout   

A1- 2 minutes Cardio 70% (Athlete Picks)
then 2 sets of:
A2 – Plate Reverse Lunges 5/5
A3 – Push Ups 10

                                2nd Workout 

B1 – 1:30 minutes Cardio 80% (Athlete Picks)
then 2 sets of:
B2 – Landmine Lateral Lunge 10/10
B3 – Landmine Shoulder Press 5/5

                                3rd Workout

C1 – 1 minute Cardio 90% (Athlete Picks)
then 2 sets of:
C2 – Pull Ups 5
C3 – Dead Bug 10/10

The “Movement Practice Method”

3 Principles + 3 Actions Steps

applied with consistency and purpose for 30-60-90-100x Lifestyle days.

Principle 1:  The Joint by Joint Rule

The Joint by Joint Rule states that each joint of the body has a mobile or stable duty while moving in functional biomechanics.  
“The whole is greater, than the sum of its parts”     

Movement Principle 2:  Move as ONE

Functional movement is defined as optimal joint biomechanics in human movement.  Their are 7 fundamental patterns also called archetypes of the human movement system.  By practicing the 7 patterns, the body will be durable and resistant to soft tissue breakdown and postural dysfunction.  Everyday movements with less than optimal alignment and position will lead to dysfunction, impairments and possibly injury. Your performance is both optimal and efficient when your joint flexibility and mobility are in sync with stabile positioning while in combinations of the 7 archetypes. A flow state is when practiced athletic skill is fluid and flowing with little resistance and seems effortless. Your movement is habitual and so is its compensations (Ie. Posture, sitting, walking, sleeping, driving, working, etc.) If you have more patterns that are dysfunctional, it would be likely that you also have more compensations that need to be corrected.

Move like water – Bruce Lee

The “Balance 7” functional movements are as follows:   
1.  Squat 2. Lunge  3. Hinge  4. Push  5. Pull 6. Rotate 7. Locomotion

Movement Principle 3:  Follow your Compass

A compass is an instrument for navigational guidance. Its purpose is to give real time information on your current direction heading.  A compass has 4 cardinal points of North, South, East & West) Mirroring the 4 cardinal points of a compass. The “Health Compass” is a guide to navigate (Nutrition, Exercise,Wellness & Sleep. or N.E.W.S) Your health NEWS effects body and the quality in which you can preform.

Nutrition effects muscle and soft tissue health, repair, hydration and performance especially “Gut MicroBiome Health.”

Exercise effects movement quality, body tissues, stamina, endurance, strength, power, mind body toughness.

Sleep effects rejuvenation, recovery, hormonal health, growth and energy.

Wellness effects concentration, focus, stress relief, quality of life, energy, happiness, fulfillment and enjoyment of life. 

The N.E.W.S. effects the whole and “the whole is greater than the sum of its parts.”

What improvements can you make in your N.E.W.S.
N- Nutrition
E- Exercise
W- Wellness
S- Sleep

Action Step 1: Morning Mobility

A morning stretching practice has been shared by many cultures, warriors, societies thought time and has proven to be beneficial to the human body. This Health Compass morning routine features movements that reboot, recharge and boost your energy to start your day. This routine can be the start of a day and also a warm up to a movement practice session.

Action Steps 2: Move with Intention & Purpose

Moving with intention is a mindset you have while working out. A mindset willing to move with quality and purpose. Improving functional movement skills will take practice, but practicing to get 1% better each time you train is the program. Be intentional, why you move and exercise. You should love your movement practice. Be you and do physical fitness you enjoy.

It takes zero ( 0 ) skill to give a ( 100% ) effort, but effort and time is all it takes to build skill. Their are a lot of methods and techniques to achieving fitness and skillful movement. If you can train your mindset when your training your body, you will enjoy physical activity on a whole new scale, because of intention.

Action Step 3: Development of Your Movement Practice

Understanding your priorities and the hierarchy of movement should be considered when designing a program of fitness.

Workout N.E.W.S.

16 Minute Workout
4x 4 Minute Stations

Nutrition –
Focus: Energy Systems & Calorie Burn
4 minute AMRAP of:

A1. Row 250m
A2. Air Assault Bike 5 cals

Exercise –
Focus: Strength Stability & Quality Movement
4 minute EMOM of:

B1. 7 Tempo Squats (4-2-1)

Focus: Mental Toughness & Stability
4 minute EMOM of:

C1. Plank Ability Level Hold
C2. Superman / Cobra Hold
C3. Push Up Hold
C4. Dead Bug Hold

Sleep –
Focus: Recovery & Breathing
4 minute Flow of:

D1. Hip Mobility Drill
D2. Shoulder Mobility Drill

Large Group Fitness Strength Workout

Warm Up – Mobility & Flexibility

Speed, Agility & Quickness – Lateral Shuffle 4x 5+5 meters

Activation – 3 sets of:
A1 – Single Leg Dead Lift 8/8
A2 – 1/2 Kneeling Shoulder Press 8/8
A3 – Bench Single Leg Hip Thrusters – Ability Level

Workout – 24 minute EMOM
B1 – Hip Mobility Drill Options
B2 – Dead Lift 5-10 reps
B3 – Sled Push 10m Burst
B4 – Upper Body (Athlete Picks) 5-10 reps

Finisher – Push Ups + Bear Crawl x 3 sets ability level

Group Personal Training Workout

YouTube Channel – Coach Chris Giesking

Warm Up: Foam Roll & Stretching
**5 minutes of Dynamic Movement & Flexibility

Activation: Plank and Body Bracing Practice 5 minutes or 3 Rounds
**1 minute Plank Ability Level + 10 DB Posture Bicep Curls

15 minutes of:
A1 – 10/10 Single Leg Hip Bridges
A2 – 10/10 Bird Dogs + 5 Push Upss
A3 – Side Lying Leg Raise 20/20
**A4 – 15 KB SWINGS (Heavy)

15 minutes of:
B1 – 15 KB Sumo Dead Lift + Calf Raise
B2 – 12 DB Chest Press (4-2-1 Tempo)
B3 – 10 TRX Rows (4-2-1 Tempo)
**B4 – Cardio Machine 10 second Burst All-Out

3 sets of:
C1 – 50 Flutter Kicks
C2 – Jump Rope 100
C3 – Cardio Machine – 45 seconds All-Out / Ability Level
**C4 – REST 30 seconds to 1 minute Rest
Mental Toughness Training