Basic Movement Training - Plan 1

The workouts presented here form a good introduction into our wide-ranging movement training. The main goal of these plans is to improve or gain health and freedom of movement. They are also intended to help create a deeper understanding and awareness of movement.

The plans presented here are constructed in a way as to be doable for most people. Sometimes we provide options, which are divided by their difficulty level (Level=L. For example: L1 = Level 1, L2 = Level 2 etc.), so that the trainee can choose a suitable version.

People with chronic or acute injuries naturally need to be cautious when approaching the parts of the plans which work the injured parts. If need be, these parts will have to be left out initially. Consult with us. Working cautiously and self-responsibly with the exercises in these plans may also help heal injuries. However, every injury is different, so it's not possible to generalize in this regard.

The following ideas and principles are important in understanding this plan:

Here the plan is presented with explanatory videos, but further below the plan will be presented again without videos to allow the practitioner easier navigation and make printing possible (for that there's also the PDF-version). Between both versions of the workout presentation is the "follow-along" video, which can be used as a reference when practicing. We recommend using this video maximum four times, and to then try to develop an internal understanding of the exercises. The explanation videos can be used should the need arise. Within 6-8 sessions the practitioner should be keen on following the plan without help from the videos, only using the written plan.

The plan with videos:

Basics Workout 1

Duration: 60 minutes

Level: 1

Terminology
r = repetitions
r/s = repetitions per side
r/t = repetitions in total
s = seconds
s/s = seconds per side
x = sets
Anterior = forward facing
Posterior = backward facing

What do the letters mean?
If the same letter is used with different numbers, the exercises should be performed as a cycle.
2x
A1) Pushup
A2) Rowing
means: 2 sets of pushups and 2 sets of rowing, to be performed in alternating fashion. Meaning: 1st set of pushups, 1st set of rowing, 2nd set of pushups, 2nd set of rowing

How often should I do this workout?

If only this workout is performed: 2-4x per week .
If the basics workouts 2&3 or others are executed in the same week: 1-2x per week.

Part 1 - Soft range of motion practice

Spine
The 6 spinal positions
3x
A1) 10s Flexion
A2) 10s Extension
A3) 10s Side Flexion Left
A4) 10s Side Flexion Right
A5) 10s Rotation Left
A6) 10s Rotation Right

B) 2 minutes: Move freely through the 6 spinal positions. Especially in the first few workouts, move slowly but continually.

Head
A) 60s/s Basic Head Circle
B) 90s/s Circle in the longitudinal (Sagittal) plane
C) 120s sidewards sliding in the horizontal plane

Hips/pelvis
A) 60s tilting the hip forwards and backwards (Anterior Pelvic Tilt / Posterior Pelvic Tilt)
B) 60s/s pelvic circles

Hands/fingers
A) 60s/s Fingerwave
B) 60s/s/s Finger stretch
C) 30s/s 4-Finger stretch
D) 60s/s/s Wrist circle, open chain
E) 60s/s/s Wrist circle, closed chain

Part 2 - sitting
A) 30s squat
B) 30s/s Half open kneeling
C) 30s/s Half open shinbone sitting (Seiza)
D) 30s/s Shin Box
E) 60s 4-Sit (L1) oder straddle sit (L2)
F) 60s Shin sitting (Seiza)
G) 30s Kneeling
H) 30s squat

Part 3 - Hanging/Rolling/Balancing
A) 60s hanging passive or active (see video). Collect as much time as possible within 60s. If your can't hold anymore, simply let go briefly, shake your arm out and then go back to hanging.
B) 60s Plow
C) 60s/s One leg stand
D) 60s Hanging passive or active
E) 60s Spine extension/flexion stretch
F) 60s/s two leg stand with feet in line
G) 60s Hanging passive or active
H) 60s Plow
I) 60s/s one leg stand, eyes closed
J) 60s Spine extension/flexion stretch

Part 4 - on all fours
2x
A1) 30s/s contralateral stand (see video for levels)
A2) 60s Mobilising the Toes 

2x
B1) 30s/s Ipsilateral stand(see video for levels)
B2) 60s Mobilising the Toes

Follow Along Video

Work in progress

The Plan without videos:

PDF Version

Basics Workout 1

Duration: 60 minutes

Level: 1

Terminology
r = repetitions
r/s = repetitions per side
r/t = repetitions in total
s = seconds
s/s = seconds per side
x = sets
Anterior = forward facing
Posterior = backward facing

What do the letters mean?
If the same letter is used with different numbers, the exercises should be performed as a cycle.
2x
A1) Pushup
A2) Rowing
means: 2 sets of pushups and 2 sets of rowing, to be performed in alternating fashion. Meaning: 1st set of pushups, 1st set of rowing, 2nd set of pushups, 2nd set of rowing

How often should I do this workout?

If only this workout is performed: 2-4x per week .
If the basics workouts 2&3 or others are executed in the same week: 1-2x per week.

Part 1 - Soft range of motion practice

Spine
The 6 spinal positions
3x
A1) 10s Flexion
A2) 10s Extension
A3) 10s Side Flexion Left
A4) 10s Side Flexion Right
A5) 10s Rotation Left
A6) 10s Rotation Right

B) 2 minutes: Move freely through the 6 spinal positions. Especially in the first few workouts, move slowly but continually.

Head
A) 60s/s Basic Head Circle
B) 90s/s Circle in the longitudinal (Sagittal) plane
C) 120s sidewards sliding in the horizontal plane

Hips/pelvis
A) 60s tilting the hip forwards and backwards (Anterior Pelvic Tilt / Posterior Pelvic Tilt)
B) 60s/s pelvic circles

Hands/fingers
A) 60s/s Fingerwave
B) 60s/s/s Finger stretch
C) 30s/s 4-Finger stretch
D) 60s/s/s Wrist circle, open chain
E) 60s/s/s Wrist circle, closed chain

Part 2 - sitting
A) 30s squat
B) 30s/s Half open kneeling
C) 30s/s Half open shinbone sitting (Seiza)
D) 30s/s Shin Box
E) 60s 4-Sit (L1) oder straddle sit (L2)
F) 60s Shin sitting (Seiza)
G) 30s Kneeling
H) 30s squat

Part 3 - Hanging/Rolling/Balancing
A) 60s hanging passive or active (see video). Collect as much time as possible within 60s. If your can't hold anymore, simply let go briefly, shake your arm out and then go back to hanging.
B) 60s Plow
C) 60s/s One leg stand
D) 60s Hanging passive or active
E) 60s Spine extension/flexion stretch
F) 60s/s two leg stand with feet in line
G) 60s Hanging passive or active
H) 60s Plow
I) 60s/s one leg stand, eyes closed
J) 60s Spine extension/flexion stretch

Part 4 - on all fours
2x
A1) 30s/s contralateral stand (see video for levels)
A2) 60s Mobilising the Toes 

2x
B1) 30s/s Ipsilateral stand(see video for levels)
B2) 60s Mobilising the Toes

Joseph Bartz
2019