Week 3

This week we make our first progression towards higher volume in terms of exercise selection to improve work capacity. You'll notice on days 1, 3, and 5 you have 3, 4, and 5 exercises selected for each day respectively. If you feel like you're moving better and stronger, re-record your GFE and update your scores. From there update your custom training template.

Movement Meditation (MovMED)

I'd also like to take this time to talk about "Movement Meditations." Essentially this is entering into a "meditative state" through movement. Contrary to meditation through stillness. Why do this?

Ever heard of the "runner's high?"

It's a state of well-being as a consequence of your brain dumping endorphins throughout your body. You experience a higher state of clarity. A sense of purpose and an elevation in free thinking.

I do my best thinking and get my best ideas when I'm moving. It could be any kinda movement. I even have inspiration when I'm sweeping the gym floor . Here's what I would do. I'd grab a 24kg kettlebell and go through a sequence of movements from the GFE or getup progressions & regressions aligned to my RL-YL-GL scores.

Example Movement Meditation:

[+] Sloth getups (these are slooooow getups. 3-5 seconds at each stage of the getup)

[+] Traditional getup

[+] Getup + Armbar Series

[+] Getup + Half Kneeling Windmill Series

[+] Getup + Armbar + Bent Press Series

This allows me to move where my body wants to go for the day, keeps things "fresh," and allows me to get in my mobility work without feeling like I'm doing mobility work. Because we all know how boring this can feel, am I right?

If you plan on putting together you own MovMED, follow this framework. It's an example of how I used the getup. Be sure to keep in mind your red, yellow, and green lights.

MovMed Framework

Step #1: Breath work

Step #2: Mobility

Step #3: Static motor control

Step #4: Dynamic motor control

Step #5: Strength

MovMed: Getup

Step #1: 5 minutes of feed-back breathing.

Step #2: Figure 4 lunge (3), S-movement (3), Bent leg/Straight leg (3), frog-crab-push-up (3)

Step #3: Armbar x L/R (you can add the crooked armbar if appropriate)

Step #4: Sloth getup to the hand x L/R

Step #5: Sloth getup to the hand + strict press (switch sides and repeat on other side) x 3

**Set a time and move for 20 minutes. If you're feeling good, keep going. You'll be amazed at how you feel. If you want to add more exercises to your practice, use the exercise selection I've put together for you here.

Here's how I progressed this as I continued to dive into this.

Day 1: 20 minutes.

Day 2: 40 minutes.

Day 3: 60 minutes.

Let's dive into week 3...

P.S. - Next week... I'm gonna share a cool "reframing" technique you can use to get the most from your efforts with the SAH Foundations course.

Template #1: Red light on Bent Leg/Straight Leg and Side Walk to push-up Series

***Swing note: Swings are red-lighted for the Bent leg/Straight Leg series and yellow-lighted for the Side Walk to Push-up Series. If you red-lighted for the Side Walk to Push-up Series, proceed with caution with your swings.

***Getup note: Full getups are yellow-lighted for the Bent Leg/Straight Leg Series and red-lighted for the Side Walk to Push-up Series. Listen to your body and proceed with caution. If your technique falls apart and you feel unstable anywhere during the movement. Stop and reverse to the floor. If you decide to add the getup, follow this protocol.

*Elevated Deadlift: This deadlift variation is "yellow-lighted." Use with caution. An elevated deadlift is where the load is "elevated" closer to your center of mass. E.g., deadlift with a kettlebell on a 4-6" block or a barbell rack pull. You can use any variation of deadlift. 2H kettlebell deadlift, suitcase deadlift, single kettlebell, or barbell rack pull.

**1/2 Getup: This variation of the getup stops at "tall sit" (i.e., to the palm). E.g., roll to press. Roll to elbow. Elbow to tall sit. Then reverse to the floor. Repeat on both sides.

Template #2: Red light on S-Movement

***Swing note: 1 or 2H swings are green-lighted for this template. Use your best judgement on which to go with with based on your strength and skill level using the swing swipe file. If time is of the essence. Move your swings to days 2, 4, 6, 7.

Template #3: Red light on Crawl Series

***Swing note: 2H kettlebell swings are green-lighted for this template. 1H swings are yellow-lighted. If time is of the essence. Move your swings to days 2, 4, 6, 7. Use your best judgement and plug the appropriate skill into the swing swipe file. 

***Getup note: Full getups are red-lighted for this template. Getups to the elbow and palm are yellow-lighted.

*Carries on this template are yellow-lighted. If you decide to add carries and 1H swing to your practice using this template, listen to your body and use them with caution.

Template #4: Red light on Frog, Crab, Push-up Series

***Swing note: Swings are red-lighted in this template. Invest your time into the Daily Recharge and GFE and be intentional with the Loaded F4 Lunge.

***Getup note: Full getups are green-lighted for this template. Fire away!!

**For the 2 handed deadlift on day 5, you can also substitute double kettlebell deadlifts.