Beginner Program Weekly Plan: 

Start with the Beginner Test to get a baseline of your abilities so you can track your progress!  The following day start with Phase 1.  

Phase 1: Movement Sessions A and B 

        -Day 1,3,5: A

        -Day 2,4,6: B 

        -Rest as needed 

Phase 2: Movement Sessions C and D 

        -Days 1,3,5: C

        -Days 2,4,6: D 

        -Rest as  needed 

*Train Phase 1 for two weeks and then move to Phase 2 for two weeks.  Re-test the Beginner Test.  Once you can complete the Beginner Test for time without fail, then move to the intermediate movement program. Approximate time spent in beginner program = 2+ months on average!

Beginner Test: 

5:00 Minutes Single Leg Raise Hold 

-Rest 3 minutes in between each leg 

3:00 Minute Lunge Hold 

-Rest 3 minutes in between each leg 

2:30 Pushup Bottom Hold 

-Rest 3 Minutes

2 Minute Active Hang 

-Rest 3 Minutes 

250 Cross Crawl Supermans within 5:00 minutes (unbroken) 

Warm Up For All Movement Sessions: 

*All done one after the other no rest 

Just move, jump rope, have fun, play games, or do the locomotion movements!  Anything that gets your heart rate up, blood flowing, and a light sweat on is a great warm up! 

OR 

Movement Session A: 

1.  3:00 Minute Single Leg Raise Hold 

-2 minute rest in between legs 

2. 2:30 Lunge Hold

-3 minute rest in between legs 

3. 2:30 Hamstring Hold 

-Rest 3 Minutes

4. 2:00 Minute Pushup Bottom Hold 

-Rest 3 Minutes

5. 1:00 Minute Dead Hang 

-Rest 1 Minute 

6. 150 Cross Crawl Supermans 

7. 50 Calf Raises 

-Pause at top and bottom positions 

Movement Session C: 

1. 50 reps of Standing Leg Curls 

-Rest 1 minute in between legs 

2. 2:00 Minute Squat Hold 

-Rest 3 minutes 

3. 2:00 Minute Single Leg Calf Raise Hold 

-Rest 3 minutes 

-Switch legs 

4. 2:30 Pushup Bottom Hold 

-Rest 3 minutes

5. 2:00 Front Delt Raise Hold  

-No rest between arms 

6. 2:00 Lateral Delt Raise Hold

-No rest between arms 

7. 1:30 Dead Hang 

8. 200 Cross Crawl Supermans 

Movement Session B: 

1. 3 Way Hip Circles 

-50 reps each position counter-clockwise and clockwise 

-Rest 1 minute in between each leg 

2. Lunge Hold (5 on 5 off Methodic) 

-5 on 5 off, 10 on 5 off, 15 on 5 off....up to 40.

-Rest 3 minutes in between legs 

3. 200 reps of Ghost Walks

4. 3 sets of:

-Pushup Bottom Hold 30 seconds

-20 Statue of Liberty's 

*Rest 1 minute between sets 

5. 3 sets of: 

-Pushup Bottom Hold 30 seconds 

-20 Scap Pull-Ups 

*Rest 1 minute between sets 

6.  150 Cross Crawl Supermans 

Movement Session D: 

1. 250 reps Ghost Walks 

-Rest 2 minutes 

2. 3 sets of:

-Squat Holds 30 seconds 

-30 yard High Knees 

*Rest 2 minutes between sets

3. 3 sets of:

-Squat Holds 30 seconds 

-30 yard A-Skips 

4. 3 sets of: 

-Pushup Bottom Hold 1:00 Minute

-50 Statue of Liberty's 

5. Active Hang (5 on 5 off Methodic)

-5 on 5 off, 10 on 5 off, 15 on 5 off.... up to 40.

6. 75 Calf Raises 

-Pause at top and bottom

7. 200 Cross Crawl Supermans 

Post-Movement Sessions

4-1; 8-1 breathing technique.

 

Inhale for 4 seconds and exhale for a slow controlled 8 seconds.  

 

Perform for 5-10 Minutes.