WOD #131 "The Essentials"

It is so important to be able to correctly move our bodies, and there truly is no substitute for intentional time put in at the gym. Even for me as a trainer, I actively seek the help of other professionals in order to move better and learn why I have deficiencies in certain areas. 

​As humans, we have certain movement patterns that we use repeatedly every day, such as squatting, deadlifting (lifting something off the ground), carrying, core control and positioning, and walking. If these movement patterns are incorrect, we tend to develop tightness, asymmetries, and eventually chronic pain. 

Part of why I love what I do, is that helping someone move better is to help someone feel better. Many trainers, and people who recruit them, get caught in the aesthetic value of exercise, when really our focus would be better served on how we feel as a result of proper movement mechanics and doses, allowing the aesthetic value be a result of this intentional work. 

Who doesn't like to feel better, right? Like any high, when you start to feel better as a result of something that you've implemented into your life, it becomes addicting. Here is a workout to help you learn some of the "essential" movements that make up our lives. 

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Warm Up

​400m Row
2 Rounds of the following:

• 10 Kettlebell Deadlifts @ 25-35lbs.
• 10 Hollow Leg Lowers

Mobility

​Squat Therapy 

• 10 Assisted Depth Squats​
• 10 Bar Squats
• 10 Wall Squats

Assessment

​Push Ups
Get as many as you can in 1 minute or until failure. 
​
Max Plank Hold
Maintain a strong plank position for as long as possible.

Workout

5 Rounds
250m Row
10 Incline Push Ups (on the rower)
15 Goblet Squats @ 15lbs.
20 Russian Kettlebell Swings @ 15lbs.

​Total Time: _________

Modifications & Progressions

• Push Up Progression: "regular" push ups on the ground (or) decline push ups
• Squat Modification: air squats
• Squat Progression: front or back squats under moderate weight
• ​Kettlebell Progressions: ​

            a) increase the weight
​            b) single arm alternating KB swings

If you're looking for a little more structure than just the
​ random Monday & Friday workouts...

The Essentials Program

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If just identifying what we wanted to change were sufficient, every New Year's resolution would be a success and most people in the fitness industry would be out of business. Few programs will teach you how to break out of the rut you keep finding yourself in, because they want to keep taking your money. Not this one. ​

What To Expect

This is a tool that when used properly and diligently, will take you exactly​ where you want to go. ​

Program Designer: Alysa Horn • Certified ACE Personal Trainer • Certified NSCA Strength & Conditioning Coach

1. It is a one time buy and self paced "exercise course" structured to allow you to be your own personal trainer and learn how to do essential movements properly.
2. Thirteen unique, progressive, printable workouts. Take them with you to the gym, have notes and breakdowns of every movement, have trainer notes as if an actual personal trainer were there advising you.
3. To best equip you for long-term success, we go into detailed strategies on goal setting and how to build good habits and break bad ones. Printable worksheets have been designed so you may take a hands on approach to changing your life.

What Are the "essential" Movements?

​Mobility & Warm Up Routines

• Specifically designed to teach movement patterns the proper way and/or help correct incorrect patterns.
•  Improve posture, running mechanics, and joint range of motion.

Bodyweight Movements

• Squats
• Push Ups
• Hollow Position
• Pull Ups & Chin Ups
• Jumps
• Lunges
• and more!

Cardiovascular 

• Running
• Rowing
• Biking
• Jump Rope​ ​

Weights

• Kettlebells
• Medicine Balls
• Swiss Balls
• Dumbbells

• Two Essential Barbell Movements (the Deadlift and Push Press)

Stretching

• Major muscle groups
• Yoga poses and postures
• Using breathing as a form of counting time and calming your mind

Before & After Assessments

• Timed Mile
• Push Ups
• Plank Hold

What you see here is Day 1, Week 1 of the program.

w1.monday.pdf
File Size:	3764 kb
File Type:	pdf

Download File

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