Basic Movement Training - Plan 1

The "workouts" presented here serve as an introduction into our movement training. The main goal of these plans is to improve or maintain health and freedom of movement. The purpose is to create more understanding and awareness of movement.

The plans presented here don't require any notable degree of fitness. With certain exercises I offer different options, which are indicated by level (Level= L. For example: L1, L2 etc.) so that the suitable version may be chosen. I do this in particular when it comes to exercises in the field of strength and mobility, as these need to be more precisely adapted to the individual in order to make sure the training can be performed successfully.

If you have injuries or chronic problems, you will obviously need to be cautious. Perform the exercises that work the injured parts carefully. You may have to make the decision to leave certain exercises out.

Working with these exercises in a careful, self-responsible way can heal injuries.

Every injury is different. Generalizing is difficult here.

The following ideas and principles are important for the understanding of this plan:

Below the training is presented with explanatory videos, but further down they are presented again without videos. This is to make the material easier to navigate and to allow for printing (the PDF version is also provided for this purpose). Between the two versions of the presentation is a follow-along-video for those wanting to do the program while watching. I recommend using this video a maximum of four times and to then work on gaining an internal understanding of the exercises. The individual explanatory videos may be used for this purpose if needed. I recommend making sure not to be reliant on video assistance within 6-8 sessions.

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
s/d = seconds per direction

s/d/s = seconds per direction 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/d Basic Head Circle
B) 90s/d 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/d pelvic circles

Hands/fingers
A) 60s/s Fingerwave
B) 60s/s Finger stretch
C) 30s/s 4-Finger stretch
D) 60s/d/s Wrist circle, open chain
E) 60s/d/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
s/d = seconds per direction

s/d/s = seconds per direction 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/d Basic Head Circle
B) 90s/d 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/d pelvic circles

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