Index

Muscle groups

mv.exercise.anterior.upper Trained when performing pushing movements.
mv.exercise.posterior.upper Trained when performing pulling movements.
mv.exercise.anterior.lower Trained in exercises where the knee actively contracts as it straightens out, and moves as much or more than the hips.
mv.exercise.posterior.lower Trained in exercises where the hips move more than the knees

General

AMRAPs As Many Reps As Possible

Training Splits

TODO add from person.alexander-cortes and themindfullmovers

Exercises

Ankle range

Long Lunge Pulse https://www.youtube.com/watch?v=R3iRFQN7c4w A beautifully accessible flexibility exercise that will allow you to strengthen your hip extension in its greater outer range while simultaneously working hip flexor strength! Building to an ability to execute 5 reps hands free is a great target!
Donkey Calf Raise https://www.youtube.com/watch?v=5UxVljJVK7M A classic bodybuilding exercise that we can take further by moving deeper into a pike stretched position and build more synergy in our straight leg ankle ROM! Work towards hands flat on the surface your lifting from! Also, a great primer for the palms to floor pike stretch!
mv.exercise.anterior.lower.hindu-squat Like I said, “Your knees are weak!”. Deep Knee Bends brings all the weight into the knees and quads while strengthening the plantar fascia! Huge bang for your buck! I perform these daily! Work through a range that is comfortable and aim to complete 50 reps easily without rest!
Tibialis Stretch https://www.youtube.com/watch?v=k-imVItcXhE&feature=youtu.be Ok, so this is probably the only one that is more specific to the ankle but also the only one 99% of the population isn’t doing. People that lack ankle flexibility have jacked up TIBS! You must learn to stretch this muscle and stretch it correctly. We want the hips to be relaxed in the stretch and should aim to comfortably hold this position with ease for 2 minutes!
Rooted 180
Demi Plié March
Snatch Grip Pullovers Add these to your recovery or accessory routine 1-2x a week. Start with an empty dowel for 3 sets of 5 reps with a 3 sec at the end range. Add 2.5kgs when this becomes easy and repeat
ER Strength: Shoulder Flexion Ascending Protocol I really like using this protocol as a warmup before upper body work. 1-2 sets is sufficient as a warmup paired with hanging in between. 2-3 sets on another day that is more focused on recovery and improved your range would also be a good strategy.
Unassisted Scapular Circles
- Aim to make hanging second nature. You can do it daily even just for one set.
- Keep the tension focused in the arms and back and relax your breath.
- Use your feet if need be for assistance and try to spend at least one day a week where you focus harder on the volume and intensity of your hang ie. 3 sets to technical failure. Keep these 3 rules in your toolbox and you will keep the shoulders happy for many years to come! We don't have to overcomplicate process we just need to be consistent and create habits that stick!
- mv.exercise.anterior.lower.pansy-squat