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Hi!
I'm Vik Hawksley, Coach & owner of Anatomy In
Motion in Sydney, Australia. I build minds and
bodies to improve quality of life through quality
movement.
The truth is, to continually progress with your
strength, mobility & unlock new movements, you
don't need to working crazy hard or super
advanced work.
Welcome to Strength & Movement with Vik!
About The Program
We train upto 4 sessions a week, in 6 week phases. On each
page there's a new PDF program. The intention here is to
work 2 full body sessions a week, 1 flexibility session & 1 hand
balancing session.
Each program details movement & dosage of the work with
links to coaching tutorial videos so you can learn or refine the
movements. (Click on the underlined text to access the video
tutorials). You can do the sessions any days of the week you
choose, ideally two days on, one day off in between.
I write up each session in sections;
1. General Mobility - all our sessions start with this standard
set of mobility drills. Pay attention to how the body feels
and if something's a little stuck, allow yourself the time and
love to work on it a little longer. (For killer results I
recommend you making 10 minutes everyday to do your
general mobility, you'll thank yourself for it!).
2. Prep - Joint/movement preparation (think of it as half
the warm up).
We need to build a rock solid foundation in quality
movement, doing the basics often and ridiculously
well.
3. Prime - priming the body. This is geared to specific body
parts and movement patterns to "prime" the body for the
work that follows.
The basics doesn't mean boring or easy! It's
repetition of carefully chosen movements to lay a
strong foundation on top of which, the harder stuff
can then be built with ease. I'm going to show you
exactly how I do this in my own training and
training the AIM Tribe.
4. Strength -You'll be provided with the number of sets &
reps. The suggestion here is always start with body weight
set then progress on to the loaded work. You'll get further
info on strength dosages every 3 weeks.
I'm super excited you're joining me. Welcome, lets
learn something new and have some fun!
Vik Hawksley
5. Movement - These are strength through length /
mobility work. Treat them with respect & the attention is
always on the quality rather than trying to push maximally!
Load is NOT a priority here.
___________________________________
How To Get The Most Out of The Program
Listen To Your Body THIS IS MOST IMPORTANT! My biggest
challenge for us in this program is not being able to see how
you move and prescribe progressions accordingly. Work to
build awareness, filming yourself will allow you to see what
position you're in and check back to the coaching vids. Be
hyper aware of how you feel in each session and movement.
Understand Each Session Before You Move Be sure to watch
the videos ahead of doing the session and watch again during
the session if needed. It may be a little slow to start each
program or when we have new movements, you'll get a rhythm
the second and third time you do the session and as the weeks
progress and the work's familiar.
Quality Over Quantity Pay attention to the detail in the
coaching videos, the intent is always performing the
movement well, rather than pumping out the work.
Be Consistent Little is better than nothing
Mandatory Equipment Dowel rod, bands, hanging space.
Optional Equipment Gymnastic Rings + Weights (or be
resourceful!)
Learn.Play.Grow. My mantra! Those that treat this as a learning
experience; are consistent, attentive to the coaching videos,
ask questions in the group will get the most out of this.
No matter what level you're at, those that are open to
feedback and connect with us online, will progress the most
through this experience.
www.anatomyinmotion.com.au | Quality of Life Through Quality Movement
SESSION #1: 4 day program
Strength & Movement
Focus: Squat & bent arm scapular strength (BASS)
PREP 1:
General Mobility
Squat routine
Elbow Dowel
x10 each
x15 each side e/s
PREP 2: 2 sets
Hinge walks
Hanging active/passive Wall Cossacks
x20
x20
x10 e/s
Deadbugs
x20
PRIME: 2 sets
Crab walks
Banded Glute raises
x20
x20
Tib raises
Banded Rows
x20
x20
STRENGTH: 4-6 sets (include warm up set)
Split Squats
x8 e/s Tempo: 3.1.1
Chin ups (chest to bar) OR
x3-5 Tempo: 5.1.1
Body Rows (rings/bar)
x8-10 (2s pause at the top)
MOVEMENT: 3-5 sets
Single leg Good-morning
x6 e/s Tempo: 4.2.1
DB Pullover
x5 (2s at bottom/rep
10s hold on last rep)
Seated Shoulder external rotation
x6 e/s Tempo: 3.2.3
SESSION #2: 4 day program
HAND BALANCING
Focus: HANDSTAND FUNDAMENTALS
Warm up:
Shoulder fundamentals
General Mobility
x10 each
PREP 1: 1 set
Tea cups
Wrist strength
HS shoulder prep
x10e/s
x10-15 each variation
x60s each variation
PRIME: 3 sets
Scap push up
Bodyline drill
x20-45s
x10-15
STRENGTH:
SLDL
x8e/s
3-5 sets
L-Stand OR 45 deg HS OR Chest to wall HS (C2W)
x10-30s
x15-30s
x5 (2s pause at bottom)
x15-30s
MOVEMENT: 3 sets
Seated Shoulder external rotation
x6 e/s Tempo: 3.2.3
Jefferson curl
Compression drill
x10+10s
SESSION #3: 4 day program
Strength & Movement
Focus: Hinge & straight arm scapular strength (SASS)
PREP 1:
General Mobility Wrist Strength
Shoulder opener
x10 each side (e/s)
PREP 2:
2 sets
Hinge walks
Deadbugs
x20
PRIME:
Shoulder taps
x10 e/s
x12 (3s pause)
2 sets
Scap push ups
x60s e/s
x10
Arch hang
x10s
4-6 sets (include warm up set)
RDLs
OR
x8 Tempo: 4.2.1
MOVEMENT:
Sliding Cossacks
x20
Single leg primer
STRENGTH:
x30/20/10s
SLDLs
x6 e/s Tempo:3.3.3
Planche lean OR
x20-30s
Push up
x5 Tempo: 5.1.1.1
3-5 sets
Table tops
Long Split Squats
Toes up Jefferson
x6
x6 e/s (2s pause/rep,
10s pause on 6th rep)
x5 (5s pause at the top)
SESSION #4: 4 day program
FLEXIBILITY
Focus: FRONT SPLIT
Warm up:
General Mobility
PREP 1:
PRIME:
x10 each variation
1 set
Plantar stretch
Tib stretch
Active pigeon
Calf stretch
x60s
x60s
x10+10s e/s
x60s e/s
2 sets
Elephant walk
x90s
STRENGTH:
Dowel warm up
Couch stretch
x90s e/s
3-5 sets
Pike squats OR Single leg good-morning
5x5s
MOVEMENT:
1 set
Front split (hold)
x60s e/s
5x5s
Long lunge steps
5x5s
Pike leg lifts
5x5s e/s