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Strength series

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About Course

Strength series is a general program focused on strength training. The core of practice is dynamic movement along with isometric holds and also some speed related movements such as jumping. Every session is done in the same way so it is always easy to follow.

One session last about 30 minutes if you do it in normal pace, but you can shorten or add some extra rest between sets and movement drills.

Every strength movement video has three different options for you to choose: easy | intermediate| challenge. You choose the one which works best for you.

What Will You Learn?

  • Lower and upper body strength including great stretching drills between strength work

About the instructor

Course Curriculum

CYCLES 1-3
easy

  • INFORMATION (read before continuing to strength sessions)
  • General warm up (DO ME FIRST!)
    00:00:00

Strength session 1
week 1

  • Introduction
  • A1 Two leg squat
    00:00:00
  • A2 Active recovery
    00:00:00
  • B1 Lizard pushup
    00:00:00
  • B2 Active recovery
    00:00:00
  • C1 One arm pull
    00:00:00
  • C2 Active recovery
    00:00:00

Strength session 2
Training session #2

  • A1 One leg squat
    00:00:00
  • A2 Active recovery
    00:00:00
  • B1 Archer push up
    00:00:00
  • B2 Active recovery
    00:00:00
  • C1 Leverage Row
    00:00:00
  • C2 Active recovery
    00:00:00

Strength session 3
Training session #3

  • A1 Jump squat
    00:00:00
  • A2 Active recovery
    00:00:00
  • B1 Planche lean on the knees
    00:00:00
  • B2 Active recovery
    00:00:00
  • C1 One arm pull
    00:00:00
  • C2 Side bridge
    00:00:00
  • C3 Active recovery
    00:00:00

CYCLES 4-6
intermediate

  • INFORMATION (read before continuing to strength sessions)
  • General warm up (DO ME FIRST!)
    00:00:00

Strength session 4

  • A1 Lizard pushup
    00:00:00
  • A2 Active recovery
    00:00:00
  • B1 Two leg squat
    00:00:00
  • B2 Active recovery
    00:00:00
  • C1 One arm pull
    00:00:00
  • C2 Active recovery
    00:00:00

Strength session 5

  • A1 Archer Push up
    00:00:00
  • A2 Active recovery
    00:00:00
  • B1 One leg squat
    00:00:00
  • B2 Active recovery
    00:00:00
  • C1 Leverage Row
    00:00:00
  • C2 Active recovery
    00:00:00

Strength session 6

  • A1 Planche lean on the knees
    00:00:00
  • A2 Active recovery
    00:00:00
  • B1 Jump squat
    00:00:00
  • B2 Active recovery
    00:00:00
  • C1 One arm pull
    00:00:00
  • C2 Tricep destroyer
    00:00:00
  • C3 Active recovery
    00:00:00

CYCLES 7-9
intermediate to challenge

  • INFORMATION (read before continuing to strength sessions)
  • General warm up (DO ME FIRST!)
    00:00:00

Strength session 7

  • A1 Lizard pushup
    00:00:00
  • A2 Leverage row
    00:00:00
  • A3 Active recovery
    00:00:00
  • B1 One leg squat
    00:00:00
  • B2 Active recovery
    00:00:00
  • C1 Unilateral row with elastic band (NOTE: this will require elastic band!)
    00:00:00
  • C2 Human flag hold
    00:00:00
  • C3 Active recovery
    00:00:00

Strength session 8

  • A1 Archer Push up
    00:00:00
  • A2 One arm sideway pull
    00:00:00
  • A3 Active recovery
    00:00:00
  • B1 One leg squat
    00:00:00
  • B2 Dynamic side to side
    00:00:00
  • B3 Active recovery
    00:00:00
  • C1 Leverage Row
    00:00:00
  • C2 Active recovery
    00:00:00

Strength session 9

  • A1 Planche lean on the knees
    00:00:00
  • A2 Lunges (unilateral squatting)
    00:00:00
  • A3 Active recovery
    00:00:00
  • B1 Jump squat
    00:00:00
  • B2 Tricep destroyer
    00:00:00
  • B3 Active recovery
    00:00:00
  • C1 One arm pull
    00:00:00
  • C2 Ice skater squat
    00:00:00
  • C3 Active recovery
    00:00:00
  • Congrats, you are now finished the first round of Strength series!

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