Training sequence
Month One (Adaptation)
cameron goodson24 sessions · 4 weeks · 36 movements · ~60 min
Community
Sessions
W1 · D1
Lower Body Structural
W1 · D2
Upper Body Multi-Planar
W1 · D3
Active Recovery - 2 Miles Timed
W1 · D4
Full Body Integration
W1 · D5
Accessory Day
W1 · D6
Energy System Dev
W2 · D1
Lower Body Structural
W2 · D2
Upper Body Multi-Planar
+16
more sessions
Movements
Fire-Hydrant External RotationBack Squat (3s Eccentric)90/90sWelsh LungeIncline Bench (6s Eccentric)Aligned Hip AirplanesSingle Leg Elevated Iso HoldSeated SL Hip Mobilization+28 more
Weekly breakdown
Lower Body Structural
8 movements
Upper Body Multi-Planar
8 movements
Active Recovery - 2 Miles Timed
5 movements
Full Body Integration
8 movements
Accessory Day
9 movements
Energy System Dev
1 movements
Common questions
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Created by
cameron goodson
@cameron
