30-day-guide

30 DAY
MOVEMENT
CHALLENGE
1
themovementfix.com
OVERVIEW
The 30-Day Movement Challenge is a series of 30 videos that act as template for movement
preparation that can be widely applied. Our intended application is that a gym will program 30
minutes of movement preparation into each training session for 30 days following the videos
and this document.
The videos can be found here: h
ttps://themovementfix.com/category/30-for-30-movement-challenge/
In this document we will cover:
1. 30-Day Movement Challenge Basics
2. Suggested Methods of Implementation
3. Overview and tips for each day
This document serves to bring the whole program together, explain the behind-the-scenes
action, and act as a cheat sheet for quick reference. The title on each day is a clickable link to
that day’s video
30-DAY MOVEMENT CHALLENGE BASICS
The 30-Day Movement Challenge consists of 30 videos that cover a wide range of movements,
drills, and exercises to improve your and your athletes’ movement over a 30-day period.
Performing mobility drills and stretches for 5 minutes a day 4 days a week is not enough to
make the changes you want and need. You have to be more aggressive and thorough in your
approach. The 30-Day Movement Challenge is a great way to take your movement to the next
level.
Take movement training with the same importance you take strength training or metabolic
training. In many cases, performance can be improved more through extensive movement
training versus additional strength training or metabolic conditioning. This is why we
recommended a large portion of an hour long class be dedicated to movement training.
Many of the days incorporate lifting into the movement preparation. For example, if back
squatting is programmed as your strength portion, instead of resting between sets, you would
perform mobility and stability drills between sets, allowing for a more efficient and effective
next set.
Each day should be performed as a cycle that you do for 30 minutes.
Day 1, for example, consists of: 50 single unders, kettlebell arm bar (10 breath hold on each
side), 10 lateral lunges
This cycle would be continued for 30 minutes at a comfortable pace.
None of the movements in this program should cause pain. If there is pain, you need to
change your technique, positions, or skip the painful movement. We never train into Hain.
2
SUGGESTED METHODS OF IMPLEMENTATION
There isn’t one perfect way to implement the 30-Day Movement Challenge in your or your
gym’s programming. There are several excellent ways. Here are our 2 recommendations:
METHOD 1 - AS WRITTEN
The first way you can implement the 30-Day Movement Challenge is to start at Day 1 and
perform it each day for 30 days until you reach the end, dedicating 30 minutes to each session.
This was our original intent.
The programming for the workout in the training session would be programmed to align with
that day’s 30 minutes of movement prep.
1 Hour Class Session = 30 min movement work (pre-selected) + 30 minutes for strength/
metabolic training (programmed to match)
METHOD 2 - PICK AND CHOOSE
If you follow specific pre-planned programming, this is the method for you.
Pick and choose the movement prep that fits your programmed workout. If there are thrusters
in your programmed workout, pick “Day 28 - Improve Your Thruster” for your 30 minutes
of movement prep. If there are toes to bar in your programmed workout, pick “Day27 - Hip
Mobility for Toes to Bar” for your 30 minutes of movement prep, etc. Incorporate the 30
minutes of movement prep into every training session for 30 days.
1 Hour Class Session = 30 min movement work (programmed to match) + 30 minutes for
strength/ metabolic training (pre-selected)
METHOD NOTES
There are likely other methods that work as well. If you find that 30 minutes won’t fit into your
hour of training, 20 minutes is better than 0 minutes.
Many of the Days in the program blend your strength training/technique training WITH
movement training. If you already spend 20 minutes in a training session on strength or
technique, you can easily extend that by 10 minutes and put movement training between
sets of strength/technique training. “Day 21 - Split Jerk and Shoulder Mobility” is a great
demonstration of this.
1 Hour Class Session = 40 min movement work blended with strength/technique work + 20
min for metabolic conditioning
3
DAY 1
1
SHOULDER & HIP MOBILITY/PREP
2
3
MOVEMENTS:
4
• 50 single unders
• kettlebell arm bar (10 breath hold on each side)
• 10 lateral lunges
5
6
SINGLE UNDERS
7
Single unders are used in this sequence to get the heart rate up and develop people’s skill
using a jump rope in ways other than doing double unders.
8
9
KETTLEBELL ARM BARS
10
This can be used to focus on stretching the down arm or the up arm. In the video, we
describe it as stretching the down arm, but an arm bar can also be used to stretch the up
arm, which is not described in the video. When switching sides with the kettlebell, DON’T
TAKE THE KETTLEBELL OVER YOUR FACE. Smashed faces aren’t ever a good idea.
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12
13
LATERAL LUNGE
14
Make sure you use the dowel to learn the 3 points of contact so you have a neutral spine
throughout this movement.
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16
The 3 points are: the back of the head, between the shoulder blades, and the lowest part
of the low back (over the tailbone).
17
As long as you maintain the 3 points of contact as described, it isn’t important to us if the
hips shoot back and the torso leans forward. The goal ultimately is to be able to do the
lateral lunge with the dowel in an overhead squat position. However, while learning, all we
need is the 3 points of contact.
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20
The mechanics of the lateral lunge on the side that you are lunging toward should follow
the same rules as a good squat (knee tracks over the middle of the foot and doesn’t
collapse in, for example).
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22
The mechanics of the lateral lunge on the side that you are lunging away from aren’t as
important to us, do what is comfortable. You can keep that side’s foot on the ground or
lift your toes off the ground and go on to your heel.
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27
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29
30
30 DAY CHALLENGE GUIDE
4
DAY 2
30 DAY CHALLENGE GUIDE
1
SQUAT MOBILITY & PREP
2
3
MOVEMENTS:
4
•
•
•
•
5
6
7
TISSUE PREP SHIN
8
Roll out the front, outside, meaty part of your shin. You can use a foam roller, a stick,
etc. to do this. The muscle here, the tibialis anterior, can be a limitation to ankle range
of motion when it is overactive. We want to decrease the tone of this muscle to allow
the ankle to move more easily. We are NOT trying to “break apart” the shin muscle or
tissue in this application. We are trying to get the tone of the muscle to decrease. This
requires much less pressure. Do this lightly and with ease.
9
10
11
12
ANKLE JOINT MOBILIZATION
13
This popular ankle mobilization is very useful. Use whatever band you have available.
Make sure that you put the band over the tongue of the shoe and not higher. If you put it
too high, you are missing the joint that you are trying to mobilize.
14
15
16
STRAIGHT LEG RAISE
17
Lie next to a squat rack or pull up rig and put one leg up on the pole with the knee
straight. Be as close to the pole as is comfortable. Keep the toes pulled up toward the
shins on both legs as you go through this movement.
18
19
GOBLET SQUAT HOLD
20
Use a moderately light kettlebell for this hold. Make sure you hold the goblet squat in a
GOOD squat position. Don’t let your upper or lower back round forward. You may have
to sacrifice depth to maintain neutral spinal positioning and that is ok. If you mobilize
a squat in a less than ideal position, it won’t translate into an ideal position. If you are
unsure if your back is neutral, revisit day l’s lateral lunge using the 3 points of contact on
the dowel.
21
22
23
24
25
26
27
28
29
30
Tissue prep shin (30 seconds each side)
ankle joint mobilization (20 reps each side)
straight leg raise (15 each side)
1 minute goblet squat hold (26#/35# max)
5
DAY 3
1
SHOULDER EXTENSION MOBILITY
2
MOVEMENTS:
3
4
• Posterior shoulder tissue prep (1 min each side)
• Crab walk (you choose distance)
• 15 Russian (hardstyle) swings (35#/26#)
5
6
POSTERIOR SHOULDER TISSUE PREP
7
Use your ball of choice for this (edge ball, Trigger point ball, lacrosse ball, etc.). Lightly
roll on the muscles in the back of your shoulder for 1 minute. In this application, we don’t
want this to be painful. If you have to hold your breath because it hurts so much, you
need to use less pressure.
8
9
10
CRAB WALK
11
In the crab walk, get your hips as high as possible. If you let your hips sag, you get less
shoulder extension, which is what we are after. Your fingers can point straight out to the
sides or up toward your head. We don’t like the fingers pointed toward your feet in this
application.
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13
14
RUSSIAN (HARDSTYLE) KETTLEBELL SWING
15
We are doing the swings here to utilize the shoulders after working on the tissue and
range of motion. The hardstyle swing is a great way to do this. In the video, we coach
a neutral neck position. There are several opinions on where the head/neck should be
in the bottom of a swing. We like the neck to be in neutral or slightly extended (looking
slightly up). Some people will coach keeping your eyes on the horizon, which is a great
cue.
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17
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21
22
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24
25
26
27
28
29
30
30 DAY CHALLENGE GUIDE
6
DAY 4
1
OVERHEAD SHOULDER MOBILITY &
STABILITY
2
3
4
MOVEMENTS:
5
•
•
•
•
6
7
8
50 alternating jumps
Roll out lat (30-45 seconds per side)
Prayer stretch with PVC (30 seconds each side)
Baby get up (3 each side, light weight or no weight) (I call this the baby get up, there
is another form of a baby get up out there)
ALTERNATING JUMPS
9
Here is a chance to work on the often neglected alternating jump.
10
ROLL OUT LAT
11
The lats can be a big limiter of shoulder flexion (overhead mobility). We are rolling out
the lats to decrease the tone of the muscle, not trying to “release adhesions”. With that in
mind, the pressure does not need to be extreme. This should be comfortable, not painful.
12
13
14
PRAYER STRETCH WITH PVC
15
This stretch is excellent for shoulder flexion and thoracic spine (mid back) extension.
These movements have to go together. Visualize pulling your chest toward the ground
and your hands up toward the ceiling for the greatest effect. Avoid aggressively
pushing your head through as flexing your neck (chin jutted forward) will make it nearly
impossible to achieve upper thoracic extension.
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17
18
BABY GET UP
19
What we are calling “the baby get up” is really just the first 3 steps of the Turkish get up.
There is a separate movement in developmental kinesiology called a “baby get up”. That
is not what we are showing here.
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22
In this movement, always make sure you are looking at the kettlebell and keeping your
shoulders away from your ears.
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27
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29
30
30 DAY CHALLENGE GUIDE
7
DAY 5
1
PRESS, PUSH PRESS, & JERK PREP
2
MOVEMENTS:
3
4
• 30 single legged single unders each leg
• KB arm bar (10 breaths each side)
• Jerk technique work (3 strict press, 3 push press, 3 jerk balance)
5
6
SINGLE LEGGED SINGLE UNDERS
7
Everyone wants to double under or triple under like a boss, but no one wants to do single
legged jumping. You have to do it to develop the lower leg strength to own triple unders.
8
9
KETTLEBELL ARM BAR
10
This can be used to focus on stretching the down arm or the up arm. In the video, we
describe it as stretching the down arm, but an arm bar can also be used to stretch the up
arm, which is not described in the video. When switching sides with the kettlebell, DON’T
TAKE THE KETTLEBELL OVER YOUR FACE. Smashed faces aren’t ever a good idea.
11
12
13
JERK TECHNIQUE WORK
14
Perform 3 strict barbell presses, 3 push presses, and 3 jerk balances. If you have never
done these before, use a dowel. If you have never performed Olympic lifting before, you
may want to consult with a coach.
15
16
We used the first move in this sequence to get the heart rate up and work on calf
strength, the second movement to improve shoulder mobility, and the jerk technique
work is the time to use the new mobility. If you mobilize an area and then go sit in
your car, you won’t keep it as well as if you put your new range of motion to use in a
meaningful way.
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26
27
28
29
30
30 DAY CHALLENGE GUIDE
8
DAY 6
30 DAY CHALLENGE GUIDE
1
2
MOVEMENTS:
3
•
•
•
•
4
5
6
10 lateral lunges (35/26 or lighter)
30 second goblet squat hold (35/26 or light)
20 primal pull throughs
5 snatch balance (light weight, for technique)
LATERAL LUNGES
7
This is the second time we have seen the lateral lunge, except this time we are going to
use a weight. If you are not comfortable using weight, please use a dowel as seen in day 1.
8
9
During the lateral lunge with weight, you should maintain the same spinal positioning as
you did in day one. Said another way, if I held a dowel up to your back, there should be
3 points of contact. If you are unable to achieve this, regress back to using the dowel as
seen in day 1.
10
11
12
Hold the kettlebell by the horns and keep it close to your chest. Think about pulling the
kettlebell handles apart to improve your thoracic spine extension.
13
GOBLET SQUAT
14
Use a moderately light kettlebell for this hold. Make sure you hold the goblet squat in a
GOOD squat position. Don’t let your upper or lower back round forward. You may have
to sacrifice depth to maintain neutral spinal positioning and that is ok. If you mobilize
a squat in a less than ideal position, it won’t translate into an ideal position. If you are
unsure if your back is neutral, revisit day l’s lateral lunge using the 3 points of contact on
the dowel.
15
16
17
18
19
PRIMAL PULL THROUGH
20
Begin by getting in to the top of a push up position. Push your butt up toward the ceiling
and pull your chest down toward the ground. Avoid trying to pull your neck through as
far as you can so you can allow for upper thoracic extension.
21
22
SNATCH BALANCE
23
You worked on the mobility for the snatch, now it is time to put it to use. Perform 5
light snatch balances. We just opened up new ranges of motion, so we don’t want to go
heavy. This is the time for the brain to learn how to control the new ranges under a light
load.
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25
26
If you have never performed snatch balances, either use a dowel or consult with an
Olympic weightlifting coach.
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29
30
SNATCH PREP
9
DAY 7
30 DAY CHALLENGE GUIDE
1
DEADLIFT PREP
2
MOVEMENTS:
3
4
•
•
•
•
5
6
TISSUE PREP
7
8
We are prepping the tissue, not trying to break it apart. Don’t roll so hard it is painful. Use
this as a time to lightly tenderize yourself.
9
STRAIGHT LEG RAISE
10
Lie next to a squat rack or pull up rig and put one leg up on the pole with the knee
straight. Be as close to the pole as is comfortable. Keep the toes pulled up toward the
shins on both legs as you go through this movement.
11
12
13
PALLOF PRESS
14
When doing the pallof press, there should be no motion in the spine. It should all be
coming from the shoulders and elbows. We want to train the spinal muscles to prevent
motion as that is what we want them to do during a deadlift. The torso should not rotate
during this drill.
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16
17
DEADLIFTS
18
We prepped the tissue of the leg, mobilized the motion using the straight leg raise, and
fired the core using the pallof press; now it is time to perform great deadlifts.
19
You may need to modify your deadlift positioning in this drill in order to maintain normal
spinal alignment. The 3 points of contact method described in the lateral lunge day 1
can be used to make sure that you are keeping neutral spinal alignment during your
deadlifting.
20
21
22
Perform the deadlift reps at the level where you can maintain the 3 points of contact.
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24
25
26
27
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29
30
1 min per leg tissue prep
10 Straight leg raises (SLR) per side
10 pallof press per side
10 deadlifts
10
DAY 8
30 DAY CHALLENGE GUIDE
1
RUNNING PREP
2
MOVEMENTS:
3
4
•
•
•
•
5
6
TISSUE PREP
7
8
We are prepping the tissue, not trying to break it apart. Don’t roll so hard it is painful. Use
this as a time to lightly tenderize yourself.
9
STRAIGHT LEG RAISE WITH CORE ACTIVATION
10
What we are trying to do with this movement is get the core musculature active while
we work on hip mobility. Make sure to keep your toes pulled up toward your shins while
performing the leg raise.
11
12
13
HALF KNEELING ROTATION
14
Get into a lunge position with the majority of your body weight on your knee rather
than leaned forward on your front foot. Squeeze your butt. Being in this position and
squeezing your butt will help to lock the low back, forcing the rotation to be achieved
in the upper back. Many people get achiness in their backs while running because they
over-rotate in the low back and under rotate through the mid back.
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16
17
SINGLE UNDERS
18
This is used to prepare the lower legs for running.
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20
21
22
23
24
25
26
27
28
29
30
1 minute tissue prep (calves, hammies, quads)
10 Straight leg raises (SLR) with core activation
5 half kneeling rotation each leg
30 single unders
11
DAY 9
1
FRONT SQUAT MOBILITY & PREP
2
3
MOVEMENTS:
4
•
•
•
•
5
6
7
1 min lower leg tissue prep each side
20 reps ankle joint mobilization each side
1 minute goblet squat hold (35/26 or less; pull chest through)
Front squat (3-5 reps, build up to a heavy load)
TISSUE PREP
8
We are prepping the tissue, not trying to break it apart. Don’t roll so hard it is painful. Use
this as a time to lightly tenderize yourself.
9
ANKLE JOINT MOBILIZATIONS
10
11
This popular ankle mobilization is very useful. Use whatever band you have available.
Make sure that you put the band over the tongue of the shoe and not higher. If you put it
too high, you are missing the joint that you are trying to mobilize.
12
13
GOBLET SQUAT
14
Use a moderately light kettlebell for this hold. Make sure you hold the goblet squat in a
GOOD squat position. Don’t let your upper or lower back round forward. You may have
to sacrifice depth to maintain neutral spinal positioning and that is ok. If you mobilize
a squat in a less than ideal position, it won’t translate into an ideal position. If you are
unsure if your back is neutral, revisit day l’s lateral lunge using the 3 points of contact
on the dowel. Since we are front squatting and building up to a heavy weight, it is VERY
important that you do not “relax” in the bottom of your goblet squat. This needs to be an
active position.
15
16
17
18
19
20
FRONT SQUAT
21
Now that we have prepared the ankle, calf, upper back, and hips for squatting, let’s use it.
For today, we are going to use it by doing front squats. Start with a light load and build
up the weight as you progress during the 30 minutes.
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30
30 DAY CHALLENGE GUIDE
12
DAY 10
1
SHOULDER MOBILITY & ARCHER PUSH UPS
2
3
MOVEMENTS:
4
• 1 min tissue prep each side (30 sec pec, 30 sec lat)
• 1 min prayer stretch
• 10 archer push-ups (at hardest level you can do correctly)
5
6
TISSUE PREP
7
We are prepping the tissue, not trying to break it apart. Don’t roll so hard it is painful. Use
this as a time to lightly tenderize yourself.
8
9
PRAYER STRETCH
10
This is similar to the prayer stretch with the PVC from day 4, except we are stretching
over the edge of the foam roller. The same cues apply. Pull the chest through toward
the ground and think about lifting up your hands toward the ceiling. Don’t jam your head
through as that will prevent extension of the upper back (which is what we want).
11
12
13
ARCHER PUSH UP
14
These are much harder than they look. Most people will be in the first 2 stages. Watch
the video carefully to see what each step includes. This movement requires a lot of upper
body strength, so don’t progress too quickly as you don’t want to overload the shoulder
in this demanding drill.
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26
27
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30
30 DAY CHALLENGE GUIDE
13
DAY 11
30 DAY CHALLENGE GUIDE
1
AT HOME HIP MOBILITY
2
MOVEMENTS:
3
4
•
•
•
•
•
5
6
7
ADDUCTOR STRETCH
8
Use a couch, bed, etc. that is at a height where you don’t have to round your back to get
your leg up on it. You should be comfortable in the starting position, not stretched. The
mobilization and stretching will occur as you move.
9
10
Bend forward at the hips pushing your butt back or lower your body up and down.
During this adductor stretch, keep your toe pointed up toward the ceiling of even
backward. Don’t let the toe start to rotate forward as that internally rotates the hip and
can become pinchy.
11
12
13
HAMSTRING/NERVE MOBILIZATION
14
You should be able to use the same height object for this as you did in the adductor
stretch. If you can’t, feel free to lower or raise the object.
15
When doing the hamstring “stretch”, make sure you are hinging at your hips and not
rounding your lower back. If you are unsure, use a dowel or a broomstick to achieve 3
points of contact as seen in previous days on the lateral lunge.
16
17
When doing the nerve mobilization, you are going to get into a very mild stretch and
then move your foot back and forth. This will put the nerves in your legs on and off
tension. Don’t force through this. Be gentle.
18
19
TRIPLANAR HIP EXTENSION.
20
There are three directions in the triplanar hip extension stretch.
21
Forward and backward, Side bending, Rotating
22
By doing all three of these movements, we are improving hip extension in all the
physiological ranges of motion available, rather than just in 1, which is the classic hip
flexor or Samson stretch.
23
24
HIP CIRCLES
25
Now that you have worked on hip mobility, we are going to use hip circles to improve
your ability to actively control your hip through the ranges of motion.
26
27
When doing this, keep your knee locked and explore the largest circle possible that you
can control. This will be difficult at first, but over time you will gain the strength and
stability to do it with ease.
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29
30
1 minute adductor stretch
1 minute hamstring/nerve mobilization
30 reps triplanar hip extension
5 hip circles each direction
repeat on other side
14
DAY 12
1
CLEAN POSITIONING AND TECHNIQUE
2
3
MOVEMENTS:
4
•
•
•
•
5
6
7
1 minute thoracic spine rolling
triplanar hip extension (30 total reps each leg)
10 russian (hardstyle) swings
3 position clean drills
THORACIC SPINE ROLLING
8
Work on your thoracic spine going up and down and side to side on the foam roller. Don’t
go down into the low back.
9
TRIPLANAR HIP EXTENSION
10
There are three directions in the triplanar hip extension stretch.
11
12
1. Forward and backward
2. Side bending
3. Rotating
13
14
By doing all three of these movements, we are improving hip extension in all the
physiological ranges of motion available, rather than just in 1, which is the classic hip flexor
or Samson stretch.
15
16
RUSSIAN (HARDSTVLE) KETTLEBELL SWING
17
We are doing the swings here to utilize the shoulders after working on the tissue and
range of motion. The hardstyle swing is a great way to do this. In the video, we coach a
neutral neck position. There are several opinions on where the head/neck should be in the
bottom of a swing. We like the neck to be in neutral or slightly extended (looking slightly
up). Some people will coach keeping your eyes on the horizon, which is a great cue.
18
19
20
3 POSITION CLEAN DRILLS
21
Now that we have prepped the thoracic spine, worked on our hip extension, and then
actively used it in the hardstyle swing, we are going to improve our clean technique.
22
23
The 3 position clean technique drills are simple but very effective. Even if you are using an
empty barbell, treat it like it is a heavy load.
24
The three positions we will be cleaning from are:
25
1. The down position (knees bent, torso vertical, bar at pockets)
2. Hang position (hips are now hinged, bar is above the knee)
3. Start position (bar is on floor)
26
27
Perform 1 clean from each position. We chose to do power cleans in this demo, but you
could use full cleans if you prefer.
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29
30
30 DAY CHALLENGE GUIDE
15
DAY 13
1
SHOULDER MOBILITY AND PULL-UPS
2
3
MOVEMENTS:
4
• Roll out lat/triceps (30 seconds per side)
• KB windmill (30 seconds with arm movement)
• 5 strict pull ups at hardest level for you
5
6
TISSUE PREP
7
We are prepping the lats and triceps, not trying to break them apart. Don’t roll so hard it
is painful. Use this as a time to lightly tenderize yourself.
8
9
KETTLEBELL WINDMILL
10
If you have never done this before, start with no weight and have one hand holding
an invisible kettlebell. Go slowly and be in absolute control. You should be hinging
through your hips during this movement, not bending mainly through the spine. Do not
worry about increasing the weight during this drill. For many people, this is a new and
vulnerable position, so don’t push it. Develop this over time.
11
12
13
STRICT PULL UPS
14
15
We prepped the tissue and worked on movement through the shoulder with the
kettlebell windmill, now it is time to put it to use with strict pull ups. Work up to the most
challenging strict pull up where you can achieve 5 unbroken reps.
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17
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19
20
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24
25
26
27
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29
30
30 DAY CHALLENGE GUIDE
16
DAY 14
1
30 DAY CHALLENGE GUIDE
BACK SQUAT PREP
2
MOVEMENTS:
3
4
• 10 lateral lunges (light weight)
• 10 ring rows (easy enough to get chest ALL the way through)
• S back squats for load
5
6
LATERAL LUNGES
7
If you are not comfortable using weight, please use a dowel as seen in day 1.
8
During the lateral lunge with weight, you should maintain the same spinal positioning as
you did in day one. Said another way, if I held a dowel up to your back, there should be
3 points of contact. If you are unable to achieve this, regress back to using the dowel as
seen in day 1.
9
10
11
Hold the kettlebell by the horns and keep it close to your chest. Think about pulling the
kettlebell handles apart to improve your thoracic spine extension.
12
13
RING ROWS
14
The ring rows we are doing here are not the typical ring rows from a workout. We are
going to make them less weighted by keeping the body vertical at the top of the rep.
15
What we want from this ring row is thoracic spine (upper back) extension and activation
of the musculature in the upper back. This will help to prevent the upper back from
rounding in the back squat.
16
17
18
An upper back rounding in a squat can be a mobility issue, a stability issue, or a strength
issue. The ring row as used here can help with all of those.
19
BACK SQUAT
20
Now that we prepared the lower body through the lateral lunge and the upper back
through the ring row, we are going to put the pieces together and back squat. Start light
at the beginning of the cycle and work up toward a heavy weight.
21
22
23
24
25
26
27
28
29
30
17
DAY 15
1
SHOULDER PREP AND HANDSTANDS
2
MOVEMENTS:
3
4
• 10 shoulder pull oven
• Hollow hold/rock (30 second hold or 10 rocks)
• Hand stand drills (20-40 sec hold OR 1 conan OR 12 ft walk)
5
6
SHOULDER PULL OVER
7
Get a full length foam roller. Lie on it face up and make sure your whole spine is
supported. If you are tall, it is preferable to have your head supported and your butt off
the end of the foam roller a little bit versus your head dangling.
8
9
Get either a light training barbell or a wall ball when performing this drill. For some
people, this will pinch in their shoulders. If that is the case, they need a different weight,
different object, or different hand placement. We DO NOT do this into pain or pinching in
the shoulders.
10
11
12
Make sure to keep the ribs lightly crunched so they don’t flare up toward the ceiling as
you go overhead.
13
14
HOLLOW ROCK/HOLLOW HOLD
15
Make sure you do the hold if you can’t do the hollow rock really well. There is no cheating
when training core stability. If you can’t do a hollow rock well, you don’t gain the strength
by doing poor hollow rocks. Regress to the hollow hold if necessary.
16
17
HANDSTAND DRILLS
18
If you are new to being upside down, you may need to have a coach or buddy spot you.
19
Handstands for many people are uncomfortable. There is no reason to rush through the
preliminary phases too quickly. Stay at the drill that you are comfortable with. Don’t rush
through these because you will miss valuable training if you progress too quickly. If you
can’t hold a handstand against the wall for 30 seconds, do not progress to the Conans. If
you can’t do a full Conan without stopping, don’t progress to the free standing walk.
20
21
22
23
24
25
26
27
28
29
30
30 DAY CHALLENGE GUIDE
18
DAY 16
1
DEADLIFTING WITH GLUTE ACTIVATION
2
MOVEMENTS:
3
4
• 10 straight leg raises with core activation
• 15 single leg squat patterns (5 each position) each leg
• Work up to a heavy set of 4-8 deadlifts
5
6
STRAIGHT LEG RAISE WITH CORE ACTIVATION
7
What we are trying to do with this movement is get the core musculature active while
we work on hip mobility. Make sure to keep your toes pulled up toward the shin while
performing the leg raise.
8
9
SINGLE LEG SQUAT PATTERN
10
There are three different single leg squats we will do in this pattern. During all of them
you should maintain a neutral spine position as determined using the 3 points of contact
method on a dowel as discussed in the lateral lunge.
11
12
13
1. Straight back
a. W
hen doing this, all the weight during the reps should be on the stance leg only.
The leg you are holding off the ground should not bear any weight
b. Think about sitting back in a chair and lightly tap the back toe on the ground
14
15
16
2. Straight back with lift at top
a. This is the same as the first squat except to finish the rep, you end with your
lifted leg in front of you
17
18
3. Bowler squat
a. T
his begins the same as the straight back squat
b. Instead of taking your leg straight back, aim your foot 45 degrees back toward
your stance leg, as if you were bowling
19
20
21
In all of these squats, the knee of the stance leg should stay over the middle of the foot.
The knee should not collapse in or collapse out.
22
23
DEADLIFT
24
Now that we mobilized using the straight leg raise, got the gluteal muscles engaged
using the single leg squat pattern, it is time to deadlift. Start light and work up to a heavy
set by the end of the 30 minutes.
25
26
27
28
29
30
30 DAY CHALLENGE GUIDE
19
DAY 17
1
SHOULDER PREP AND RING DIPS
2
MOVEMENTS:
3
4
• 12’ crab walk forward and back
• 10 ring rows
• S strict ring dips (or weighted if you can)
5
6
CRAB WALK
7
In the crab walk, get your hips as high as possible. If you let your hips sag, you get less
shoulder extension, which is what we are after. Your fingers can point straight out or up
toward your head. We don’t like the fingers pointed toward your feet in this application.
8
9
RING ROWS
10
11
The ring rows we are doing here are not the typical ring rows from a workout. We are
going to make them less weighted by keeping the body vertical at the top of the rep.
12
What we want from this ring row is thoracic spine (upper back) extension and activation
of the musculature in the upper back. This will help prepare you for a well-supported
bottom position in the ring dip.
13
14
STRICT RING DIPS
15
16
The biggest takeaway from these ring dips is having the movement happen at the
shoulder and elbow joints, instead of the thoracic spine. We see too often people doing
ring dips and the movement ends up being rounding and straightening of the upper back
instead of movement through the shoulder joint.
17
18
19
20
21
22
23
24
25
26
27
28
29
30
30 DAY CHALLENGE GUIDE
20
DAY 18
1
30 DAY CHALLENGE GUIDE
AT HOME SHOULDER MOBILITY
2
MOVEMENTS:
3
4
• 30 second prayer stretch
• 10 reps flexion/extension with towel
• 10 primal pull throughs
5
6
PRAYER STRETCH
7
This is similar to the prayer stretch with the PVC from day 4, except we are stretching
over the edge of the foam roller or a bench. The same cues apply. Pull the chest through
toward the ground and think about lifting up your hands toward the ceiling. Don’t jam
your head through as that will prevent extension of the upper back (which is what we
want).
8
9
10
11
FLEXION/EXTENSION WITH A TOWEL
12
Grab a small towel or a t-shirt for this drill. In both directions, you want the palms of the
hands facing each other.
13
When bringing the towel behind your back and lifting away from your butt, don’t let the
shoulders round forward or the upper back round. Keep your chest tall.
14
15
When bringing the towel over your head, avoid leaning backward and avoid arching
through your low back.
16
17
PRIMAL PULL THROUGH
18
Begin by getting in to the top of a push up position. Push your butt up toward the ceiling
and pull your chest down toward the ground. Avoid trying to pull your neck through as
far as you can so you can allow for upper thoracic extension.
19
20
21
22
23
24
25
26
27
28
29
30
21
DAY 19
1
BACK SQUAT PREP AND MOBILITY
2
MOVEMENTS:
3
4
• 10 lateral lunges
• 10 glute bridges (2-3 second hold at top)
• Back squatting for heavy sets
5
6
LATERAL LUNGES
7
If you are not comfortable using weight, please use a dowel as seen in day 1.
8
During the lateral lunge with weight, you should maintain the same spinal positioning as
you did in day one. Said another way, if I held a dowel up to your back, there should be
3 points of contact. If you are unable to achieve this, regress back to using the dowel as
seen in day 1.
9
10
11
Hold the kettlebell by the horns and keep it close to your chest. Think about pulling the
kettlebell handles apart to improve your thoracic spine extension.
12
GLUTE BRIDGES
13
14
In the glute bridge, lie on your back with your knees bent and feet on the ground.
Squeeze your butt and lift your hips off the ground.
15
Many people will over-use their hamstrings in this drill, so you can cue them to use their
glutes by having them visualize straightening their knees as they lift their hips. This will
activate the quads slightly and help to relax the hamstrings.
16
17
BACK SQUAT
18
19
Now that we have prepared the hips and ankles with the lateral lunge and activated the
glutes with the glute bridges, let’s back squat. Start with light sets and work up in weight
over the 30 minutes.
20
21
22
23
24
25
26
27
28
29
30
30 DAY CHALLENGE GUIDE
22
DAY 20
1
UPPER BACK AND SHOULDER MOBILITY
2
MOVEMENTS:
3
4
• 1 min tissue prep
• 10 rib pulls each side
• 3 baby get ups each side
5
6
TISSUE PREP
7
We are prepping the tissue, not trying to break it apart. Don’t roll so hard it is painful. Use
this as a time to lightly tenderize yourself.
8
9
RIB NULL
10
Lie on your side facing a foam roller. Bring your top knee on to the foam roller. Make
sure your hip is flexed above 90 degrees to lock the low back. Use your bottom hand to
pin the top knee against the foam roller. Reach under your torso with the top hand and
“grab” your ribs and pull yourself open. Turn your head in the direction you are rotating
for maximal benefit.
11
12
13
Raise the foam roller as high as necessary so that the drill is comfortable. As you improve
your mobility, your top knee will get closer to the ground in the starting position.
14
15
BABY GET UP
16
What we are calling “the baby get up” is really just the first 3 steps of the Turkish get up.
There is a separate movement in developmental kinesiology called a “baby get up”. That
is not what we are showing here.
17
18
In this movement, always make sure you are looking at the kettlebell and keeping your
shoulders away from your ears. In each step of this movement, check to make sure your
shoulders are actively been drawn away from the ears.
19
20
21
22
23
24
25
26
27
28
29
30
30 DAY CHALLENGE GUIDE
23
DAY 21
1
SPLIT JERK AND SHOULDER MOBILITY
2
MOVEMENTS:
3
4
• 30 second lat tissue prep each side
• 1 Conan
• Split jerk for load
5
6
TISSUE PREP
7
We are prepping the tissue, not trying to break it apart. Don’t roll so hard it is painful. Use
this as a time to lightly tenderize yourself.
8
9
CONAN
10
If someone cannot comfortably do a conan, have them do a handstand hold against a
wall for 30 seconds.
11
In the conan, try to keep the spine in neutral position. Use a taller box if necessary. Bend
the knees if necessary. We do not want the low back fully rounded in this drill
12
13
SPLIT JERK
14
Now that we prepped the tissue and got it working, let’s work on our split jerks.
15
If you have not split jerked before, consult an Olympic lifting coach.
16
Start light with the split jerks and work up to a heavy load by the end of the 30 minutes.
17
18
19
20
21
22
23
24
25
26
27
28
29
30
30 DAY CHALLENGE GUIDE
24
DAY 22
1
30 DAY CHALLENGE GUIDE
2
HIP FLEXORS, ROTATIONAL STABILITY, AND AGILITY
3
MOVEMENTS:
4
• 10 reps triplanar in each direction, each leg
• 10 rotation stability drills
• Cone drills
5
6
TRIPLANAR HIP EXTENSION
7
There are three directions in the triplanar hip extension stretch.
8
1. Forward and backward
2. Side bending
3. Rotating
9
10
By doing all three of these movements, we are improving hip extension in all the
physiological ranges of motion available, rather than just in 1, which is the classic hip
flexor or Samson stretch.
11
12
13
ROTATIONAL STABILITY DRILL
14
Lie on your back with your knees and hips at 90 degrees. Place an abmat or a foam roller
between your knees.
15
Arms should be out to the side with palms up. Slowly lower your legs to the right as far
as you can without your left shoulder/arm lifting off the ground. Repeat on the other
side.
16
17
18
It is important to have something between your knees during this so the rotational
control happens at the spinal level instead of through the pelvis and hips.
19
CONE DRILLS
20
Use this time to work on some agility drills using cones.
21
22
23
24
25
26
27
28
29
30
25
DAY 23
1
SHOULDER MOBILITY FOR MUSCLE UPS
2
MOVEMENTS:
3
4
• 10 reps primal pull through
• 10’ crab walk forward and backward
• Muscle up work at your level (strict comes first!)
5
6
PRIMAL PULL THROUGH
7
Begin by getting in to the top of a push up position. Push your butt up toward the ceiling
and pull your chest down toward the ground. Avoid trying to pull your neck through as
far as you can so you can allow for upper thoracic extension.
8
9
CRAB WALK
10
In the crab walk, get your hips as high as possible. If you let your hips sag, you get less
shoulder extension, which is what we are after. Your fingers can point straight out or up
toward your head. We don’t like the fingers pointed toward your feet in this application.
11
12
13
MUSCLE UP
14
We want strict muscle ups before kipping. If you can do strict, you have the strength to
control kipping. It is a dangerous game to try to do that the other way around.
15
If you have muscle ups already, do the drills described in the video for the first few
rounds. We work on muscle ups a lot, but we don’t drill muscle ups a lot. Now is the time
to work on the drills.
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
30 DAY CHALLENGE GUIDE
26
DAY 24
1
30 DAY CHALLENGE GUIDE
CORE STABILITY AND THE TURKISH GET UP
2
MOVEMENTS:
3
4
6
•
•
•
•
7
RING ROWS
5
8
10 ring rows
10’ primal crawl forward
1 TGU each hand
10’ primal crawl backward
The ring rows we are doing here are not the typical ring rows from a workout. We are
going to make them less weighted by keeping the body vertical at the top of the rep.
9
What we want from this ring row is thoracic spine (upper back) extension and activation
of the musculature in the upper back.
10
11
PRIMAL CRAWL
12
Start with your hands directly below your shoulders and knees directly below your hips.
Lifting your knees about 1” off the ground. Imagine there is a glass of water on your low
back and you can’t let it spill. Take smaller steps than you think.
13
14
TURKISH GET UP
15
This is the first time we have full Turkish get ups in the 30 day challenge. Use kettlebells if
you have access to them. It is preferable over a barbell due to wrist positioning.
16
17
We always want the wrist in neutral or slightly flexed. We don’t want the wrist cranked
back into extension.
18
19
The Turkish get up should be done for control, not for speed. Do not rush through these.
Take your time and nail the technique.
20
21
Remember, keep the shoulders away from the ears during the get up.
22
You can spend years mastering this movement.
23
24
25
26
27
28
29
30
27
DAY 25
1
30 DAY CHALLENGE GUIDE
IMPROVING YOUR SQUAT MOBILITY
2
MOVEMENTS:
3
4
• 15 reps modified prayer stretch
• 10 reps tactical frog
• 1 minute hold at lowest GOOD squat position
5
6
PRAYER STRETCH
7
This is similar to the prayer stretch with the PVC from day 4, except we are stretching
over the edge of the foam roller or a bench. The same cues apply. Pull the chest through
toward the ground and think about lifting up your hands toward the ceiling. Don’t jam
your head through as that will prevent extension of the upper back (which is what we
want).
8
9
10
TACTICAL FROG
11
12
In the tactical frog, make sure you have a pad under your knees. It is very sensitive on the
inside of the knees if you don’t, making it hard to relax.
13
15
Play around with the width between your knees. You should feel a stretch on the inside
of your thighs. There should never be pinching in your hips. If there is pinching, change
the spacing between your knees.
16
Your torso should move forward and backward, not up and down.
14
SQUAT HOLD
17
18
If you hold the squat in a position you wouldn’t want to load, it won’t translate into
squatting well with a load. Hold the squat as deep as you can maintaining a neutral spine,
which can be determined using the 3 point of contact method described in the lateral
lunge on day 1.
19
20
21
22
23
24
25
26
27
28
29
30
28
DAY 26
1
OVERHEAD LOCKOUT MOBILITY
2
MOVEMENTS:
3
4
• 30 second tissue prep each side
• Up to 1 minute hold on pull up hang
• 5-10 push presses with light weight
5
6
TISSUE PREP
7
We are prepping the tissue, not trying to break it apart. Don’t roll so hard it is painful. Use
this as a time to lightly tenderize yourself.
8
9
PULL UP HANG
10
When doing the pull up hang, make sure to keep your ribs crunched and low back in
neutral. It is very easy to let your low back over-arch, which will make this drill ineffective.
11
You can change your hand width or grip from under-hand to over-hand as necessary.
There should be no pain or pinching in the shoulders. If there is, change grips.
12
13
Keep your head in neutral. Don’t push it forward.
14
PUSH PRESSES
15
Because the pull up hang is an aggressive stretch, we don’t want to go for a heavy set of
push presses right after the pull up hang. We want to use a lighter weight and work on
technique.
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
30 DAY CHALLENGE GUIDE
29
DAY 27
1
HIP MOBILITY FOR TOES TO BAR
2
MOVEMENTS:
3
4
• 10 Straight leg raise with 2 full twists each leg
• 10 primal pull through
• 6-8 PAIN FREE toes to bar on the ground
5
6
STRAIGHT LEG RAISE WITH TWIST
7
In this version of the straight leg raise, we are going to pause at the top and rotate the
top leg. Make sure to keep the knee locked and the toes pulled up toward the shin.
Rotating the leg in this manner can help decrease nerve tension, allowing for improved
hip mobility in the toes to bar movement.
8
9
10
PRIMAL PULL THROUGH
11
Begin by getting in to the top of a push up position. Push your butt up toward the ceiling
and pull your chest down toward the ground. Avoid trying to pull your neck through as
far as you can so you can allow for upper thoracic extension.
12
13
TOES TO BAR ON GROUND
14
15
Now we will perform a toes to bar, but on the ground. Because this movement requires
lumbar flexion, we want it to be pain free and keep the reps low. If you do not have a bar
as shown in the video, you can use a barbell that has weight on it or grab the post on a
pull up bar.
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
30 DAY CHALLENGE GUIDE
30
DAY 28
1
IMPROVE YOUR THRUSTER
2
MOVEMENTS:
3
4
• 30 second goblet squat hold
• 10 ring rows
• Pull-up hang (no more than 1 minute)
5
6
GOBLET SQUAT HOLD
7
Use a moderately light kettlebell for this hold. Make sure you hold the goblet squat in a
GOOD squat position. Don’t let your upper or lower back round forward. You may have
to sacrifice depth to maintain neutral spinal positioning and that is ok. If you mobilize
a squat in a less than ideal position, it won’t translate into an ideal position. If you are
unsure if your back is neutral, revisit day l’s lateral lunge using the 3 points of contact on
the dowel.
8
9
10
11
RING ROWS
12
The ring rows we are doing here are not the typical ring rows from a workout. We are
going to make them less weighted by keeping the body vertical at the top of the rep.
13
14
What we want from this ring row is thoracic spine (upper back) extension and activation
of the musculature in the upper back.
15
PULL UP HANG
16
17
When doing the pull up hang, make sure to keep your ribs crunched and low back in
neutral. It is very easy to let your low back over-arch, which will make this drill ineffective.
18
You can change your hand width or grip from under-hand to over-hand as necessary.
There should be no pain or pinching in the shoulders. If there is, change grips.
19
20
Keep your head in neutral. Don’t push it forward.
21
22
23
24
25
26
27
28
29
30
30 DAY CHALLENGE GUIDE
31
DAY 29
1
30 DAY CHALLENGE GUIDE
FULL BODY PREP #1
2
3
MOVEMENTS:
4
•
•
•
•
5
6
7
Lateral lunge, 10 reps
Primal pull through with a push up, 5-10 reps
Triplanar hip extension, 30 reps per side
Crab walk rock, 20 reps
LATERAL LUNGES
8
If you are not comfortable using weight, please use a dowel as seen in day 1.
9
During the lateral lunge with weight, you should maintain the same spinal positioning as
you did in day one. Said another way, if I held a dowel up to your back, there should be
3 points of contact. If you are unable to achieve this, regress back to using the dowel as
seen in day 1.
10
11
12
Hold the kettlebell by the horns and keep it close to your chest. Think about pulling the
kettlebell handles apart to improve your thoracic spine extension.
13
PRIMAL PULL THROUGH
14
Begin by getting in to the top of a push up position. Push your butt up toward the ceiling
and pull your chest down toward the ground. Avoid trying to pull your neck through as
far as you can so you can allow for upper thoracic extension. Perform a push up to begin
each rep.
15
16
17
TRIPLANAR HIP EXTENSION
18
19
There are three directions in the triplanar hip extension stretch.
20
1. Forward and backward
2. Side bending
3. Rotating
21
22
By doing all three of these movements, we are improving hip extension in all the
physiological ranges of motion available, rather than just in 1, which is the classic hip
flexor or Samson stretch.
23
24
CRAB WALK ROCK
25
In the crab walk rock, get your hips as high as possible. If you let your hips sag, you
get less shoulder extension, which is what we are after. Your fingers can point straight
out or up toward your head. We don’t like the fingers pointed toward your feet in this
application. Instead of walking forward and backward, keep your hands and feet planted
on the ground and shift your weight forward and backward.
26
27
28
29
30
32
DAY 30
1
30 DAY CHALLENGE GUIDE
FULL BODY PREP #2
2
MOVEMENTS:
3
4
•
•
•
•
5
6
Glute bridge, 10 reps (2-3 second hold at top)
Handstand walk drills
Goblet squat (30 second hold)
Pull up hang (20-30 second hold)
GLUTE BRIDGES
7
8
In the glute bridge, lie on your back with your knees bent and feet on the ground.
Squeeze your butt and lift your hips off the ground.
9
Many people will over use their hamstrings in this drill, so you can cue them to use their
glutes by having them visualize straightening their knees as they lift their hips. This will
activate the quads slightly and help to relax the hamstrings
10
11
HANDSTAND DRILLS
12
13
If you are new to being upside down, you may need to have a coach or buddy spot you.
14
Handstands for many people are uncomfortable. There is no reason to rush through the
preliminary phases too quickly. Stay at the drill that you are comfortable with. Don’t rush
through these because you will miss valuable training if you progress too quickly. If you
can’t hold a handstand against the wall for 30 seconds, do not progress to the Conans. If
you can’t do a full Conan without stopping, don’t progress to the free standing walk.
15
16
17
GOBLET SQUAT HOLD
18
Use a moderately light kettlebell for this hold. Make sure you hold the goblet squat in a
GOOD squat position. Don’t let your upper or lower back round forward. You may have
to sacrifice depth to maintain neutral spinal positioning and that is ok. If you mobilize a
squat in a less than optimal position, it won’t translate into a good squat position. If you
are unsure if your back is neutral, revisit day l’s lateral lunge using the 3 points of contact
on the dowel.
19
20
21
22
PULL UP HANG
23
When doing the pull up hang, make sure to keep your ribs crunched and low back in
neutral. It is very easy to let your low back over-arch, which will make this drill ineffective.
24
25
26
You can change your hand width or grip from under-hand to over-hand as necessary.
There should be no pain or pinching in the shoulders. If there is, change grips.
27
Keep your head in neutral. Don’t push it forward.
28
29
30
33
CONGRATULATIONS
on Completing our 30 Day Movement Challenge
Continue your journey with one of our training programs at
themovementfix.com/programs
34