✨ 12-Week Integrated Movement & Strength Program

Phases & Timeline ⏳

Phase 1 (Weeks 1–4): Foundation & Correction
- Light loads, higher reps, focus on movement quality & range of motion

Phase 2 (Weeks 5–8): Stability & Strength
- Moderate loads, unilateral emphasis, progressive overload

Phase 3 (Weeks 9–12): Integration & Complexity
- Heavier loads, advanced functional moves (Turkish Get-Ups, heavier KB swings, loaded carries)

Weekly Schedule 🗓

• Day 1: Lower Body (Posterior Chain)
• Day 2: Upper Body Pull + Core
• Day 3: Active Recovery (Zone 2 cardio, mobility)
• Day 4: Lower Body (Glutes/Quads)
• Day 5: Upper Body Push + Posture
• Day 6: Functional Full-Body + Conditioning
• Day 7: Recovery / Yoga

Layout Example:

1. Vacuum Exercises → 2–3 sets × 5–10s
2. Dead Bugs (or Hollow Body Holds) → 2–3 sets × 6–8 reps (or 10–30s hold)
3. Neck Isometrics → 1–2 sets each side × 5–10s
4. T-Spine Extensions (Foam Roller) → 1–2 sets × 5–8 reps

Why These Matter ❓

• Vacuums: Targets transverse abdominis, reduces “bubble gut”
• Dead Bugs / Hollow Body: Strengthens anterior core, addresses rib flare
• Neck Isometrics: Counters tech neck, builds cervical stability
• T-Spine Extensions: Improves upper back mobility, crucial for posture

DAY 1: Lower Body (Posterior Chain) 💪

Warm-Up 🔥

• Light cardio (2–5 min)
• Banded Ankle Dorsiflexion (1–2 sets × 8–12 reps)
• Cat-Cow (1×10 reps)
• Band Pull-Aparts (2×15)

Main Exercises ⚙️

1. Trap Bar Deadlift
   • Phase 1: 3×12–15
   • Phase 2: 3×8–10
   • Phase 3: 4×5–8
2. Hip Thrusts / Glute Bridges
   • 2–3×12–15 (P1), 3×10–12 (P2), 3×8–10 (P3)
3. Single-Leg RDL (light in Phase 1 for imbalances)
   • 2×10–12 (P1), 3×8–10 (P2), 3×8 (P3)
4. Reverse Nordics (1–2×/week)
   • 2–3×5–8 slow reps

Optional Finisher 🤸: Backward Treadmill (2–5 min) or Sled Pulls

Cool-Down 🧊: Light static stretch, foam rolling if needed

DAY 2: Upper Body Pull + Core 🏹

Warm-Up 🔥

• Arm Circles (10 each)
• Wall Slides (2×10)
• Scapular CARs (5 each direction)

Main Exercises ⚙️

1. TRX Inverted Rows (3×12–15 / 3×8–10 / 4×6–8)
2. One-Arm DB Row (2–3× (10–12 / 8–10 / 8) each arm)
3. Lat Pulldown (pause at peak) (2–3× (10–12 / 8–10 / 8))
4. Face Pulls / Cable External Rotations (2–3× (12–15))

Core / Posture 🏆: Pallof Press or McGill Curl-Up (2–3 sets)

Cool-Down 🧊: Sleeper stretch, pec minor stretch (1–2×30s each side)

DAY 3: Active Recovery 🏃‍♂️

• Zone 2 Cardio (30–45 min walk/bike/elliptical)
• Mobility / Self-Myofascial Release: Foam rolling (5–10 min), 90/90 Hip Switches (2×8–10)
• Optional: Reverse Nordics or T-Spine Mobility (prone Y-raises, 2×10)
• Breathwork (Box breathing, 5 min)

DAY 4: Lower Body (Glutes/Quads) 🦵

Warm-Up 🔥

• Light cardio (3 min)
• Banded Ankle Dorsiflexion (1–2 sets)
• Band Pull-Aparts (2×12)

Main Exercises ⚙️

1. Front Squat or Goblet Squat (3×12–15 / 4×8–10 / 4×5–8)
2. Bulgarian Split Squats (2–3× (10–12 / 8–10 / 8) per leg)
3. Leg Press or Step-Ups (2–3× (10–12 / 8–10 / 8))
4. Tibialis Raises (2× (12–15))

Optional Finisher 🤸: Reverse Nordics or backward sled pull

Cool-Down 🧊: Quad & hip flexor stretch (30–60s each side)

DAY 5: Upper Body Push + Posture 🔥

Warm-Up 🔥

• Wall Slides (2×10)
• Banded Serratus Punches (2×12)

Main Exercises ⚙️

1. Incline Dumbbell Press (3×12–15 / 3×8–10 / 4×5–8)
2. Overhead Press or Landmine Press (2–3× (10 / 8 / 6))
3. Push-Up Variations (scapular, standard, deficit) (2–3× (10–12))
4. Band Pull-Aparts (2–3× (12–15))

Foundation / Posture 🧍: Founder (Eric Goodman) → 1–2× (30–45s hold)

Cool-Down 🧊: Pec minor stretch, scap stretch (30–45s each side)

DAY 6: Functional Full-Body + Conditioning 🤸‍♂️

Warm-Up 🔥

• 3–5 min easy cardio
• Hip CARs, Shoulder CARs (5 reps each side)

Main ⚙️

1. Turkish Get-Ups (2×3–5 reps each side in P1 → 3×3 in P2 → 3–4×2 in P3)
2. Kettlebell Swings (3×10–15, progress load across phases)
3. Farmer’s Carries / Suitcase Carries (3× (30–60s))
4. Optional: Short HIIT (5 rounds, 20s on / 40s off)

Cool-Down 🧊: Light stretching (hip flexors, shoulders)

DAY 7: Recovery / Yoga 🧘

• Light Yoga Flow (15–30 min) — e.g., Downward Dog, Child’s Pose, Pigeon
• Foam Rolling & Lacrosse Ball (5–10 min)
• Breathwork (Box or nasal breathing, 3–5 min)

Detailed Table 📊

Phase	Weeks	Main Lifts	Accessory	Rest	Focus
1	1–4	3×12–15 (lighter load)	2–3×10–12	60–90s	Movement quality, full ROM, unilateral intro
2	5–8	3–4×8–10	2–3×10–12	90–120s	Strength emphasis, moderate load, stable technique
3	9–12	3–5×5–8	2–3×8–10	90–120+ s as needed	Heavier loads, advanced lifts (TGU, heavier swings etc.)

Banded Ankle Dorsiflexion 🦶

• Do on lower-body days (Day 1 & 4) in warm-up
• 1–2 sets × 8–12 reps each side
• Pause at end range

Hollow Body Holds (GST) 🤸

• Sub or add to daily mini-session or after upper body
• 2–3 sets × 10–30s hold
• Keep lower back pressed to floor

Backward Treadmill Walking / Sled Pulls 🌪️

• Use as a finisher (2–5 min) on Days 1 or 4, or active recovery day
• Strengthens quads, tibialis, bulletproofs knees

Reverse Nordics 💥

• 1–2x/week on lower-body day or active recovery
• 2–3 sets × 5–8 slow reps
• Start shallow, gradually increase ROM

Inline Table: Example Template

Date	Day	Main Lift	Sets/Reps/Load	Notes
2024-01-01	Day 1	Trap Bar Deadlift	3×12×(60 lbs)	Felt knee twinge → foam roll quads post-workout
2024-01-02	Day 2	TRX Inverted Rows	3×10 (BW)	Good scap retraction, slight lower-back tightness

Recovery Markers 👀

• Sleep (hrs)
• Energy (1–10)
• Soreness (1–10)
• Mood/Stress (1–10)

Implementation & Consistency ⚡

• Use Offline: Just open this HTML file in any browser to view/print.
• Adjust Volume: If overly fatigued, remove 1 set or skip an accessory.
• Form Checks: Occasionally film lifts (watch for scoliosis/leg-length shifts).
• Heat Acclimatization: Train earlier in hot climates; track hydration/electrolytes.
• Progress: Increase weight only when top reps are perfect in form.

Create each as its own section or page if desired.

• Modified Curl-Up (McGill)
• Trap Bar Deadlift

Modified Curl-Up (McGill)

Quick Stats

• Sets: 3
• Hold Time: 6 seconds
• Difficulty: Beginner/Foundation
• Target Area: Core Stability

Setup & Position

1. Lie on back with one leg straight, other knee bent
2. Place hands under lower back (~1-inch gap)
3. Head rests on floor initially
4. Engage core by “bracing as if preparing for impact”

Execution

1. Lift head and shoulders ~1 inch off floor
2. Maintain hand gap under lower back
3. Hold while breathing normally (6–8s)
4. Return slowly

✅ What You Should Feel

• Upper abdominal engagement
• Controlled neck position
• Ability to breathe normally

❌ What You Shouldn’t Feel

• Lower back pressure
• Neck strain
• Difficulty breathing

Common Mistakes

• Lifting head too high (>1 inch)
• Changing gap under hands
• Holding breath during exercise

Progress Tracking

• Week 1–2: 3 sets × 6-second holds
• Week 3–4: 3 sets × 8-second holds
• Week 5+: 3 sets × 10-second holds

Trap Bar Deadlift

Quick Stats

• Sets/Reps: Phase 1 (3×12–15), Phase 2 (3×8–10), Phase 3 (4×5–8)
• Primary Muscles: Glutes, Hamstrings, Lower Back
• Key Benefit: More neutral torso vs. barbell deadlift

Setup

1. Step inside trap bar, feet hip-width
2. Hinge down, grab handles
3. Brace core, retract shoulders
4. Keep neutral spine

Execution

1. Drive through heels, extending hips/knees
2. Maintain neutral spine throughout
3. Stand tall, lock out glutes at top
4. Lower under control

✅ Success Cues

• Flat/neutral back
• Knees aligned with toes
• Bar path vertical (no swinging)
• Core braced, no rib flare

❌ Common Mistakes

• Rounding lower back
• Hips shooting up too fast
• Over-extending at lockout
• Shoulders shrugged forward

Notes

• Great alternative if barbell deadlifts aggravate your back
• Start with moderate weight, focus on form