PHASE I WORKOUT
STABILIZATION
PHASE I OBJECTIVE: To improve functional mobility and to encourage and
strengthen proper posture.
WHAT TO EXPECT: Better ranges of motion in the joint, improved quality of
movement, better neuromuscular connection.
LENGTH OF PHASE:
2 weeks
WORKOUT FREQUENCY:
Foundational Exercises: 2 times per week with at
least 1 rest day between
AMP Session Exercises:
2-3 times per week on
non-foundational workout days. Each AMP
Session is a full workout.
SET & REP RANGE:
Foundational Exercises:
1 Set/Exercise, 1-3
Rounds (Circuit)
Reps To Fatigue (RTF)
AMP Session Exercises:Choose 4-6 Exercises
2-4 Sets/Exercise
(Not a circuit)
Reps To Fatigue (RTF)
REST BETWEEN SETS:
Foundational Exercises: 30 seconds between
exercises
120 seconds between
rounds
AMP Session Exercises:30-120 seconds between
sets
EQUIPMENT NEEDED:
Foundational Exercises: Body Weight Only
Resistance Bands
AMP Session Exercises:Body Weight Only
Resistance Bands
Stick
Jumping Rope
Pullup Bar
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PHASE I WORKOUT
STABILIZATION
IMPORTANT!:
The following are sample Phase I MAPS Anywhere Foundational & AMP
Session workouts. BEFORE YOU START, reference the VIDEO DEMONSTRATIONS in the Foundational Exercises and AMP Session Exercises section of the MAPS Anywhere Membership site.
(Under MENU, upper left hand side of site.)
SAMPLE PHASE I MAPS ANYWHERE FOUNDATIONAL WORKOUTS
The following two workouts are to be alternated on Foundational workout days.
One set of each exercise is to be performed until form begins to break down (RTF-Reps to Fatigue)
After a 30 second rest continue to the next exercise listed. Once a round (circuit) of all exercises
is complete, rest for 120 seconds and repeat for up to three total rounds
FOUNDATIONAL WORKOUT 1
FOUNDATIONAL WORKOUT 2
Stationary Lunge
Single Leg Toe Touch
Prone Cobra
Stabilization Pushup
One Arm Band Row
Full Plank to Downward Dog
Plank Shoulder Touch
Hollow Body Rocker
Body Weight Squats
Single Leg Hip Bridges
MAPS Handcuffs
MAPS Posture Pushups
Band Straight Arm Pulldown
Band Pull-A-Parts
Perfect Windmill
Iso Dead Bugs
DAILY NEAT TARGET (DNT)
NEAT stands for Non Exercise Activity Thermogenesis. This represents all activity outside of structured exercise and is used in place of traditional cardio in MAPS Anywhere.
Examples of NEAT are walking the dog, doing laundry, mowing the lawn, playing with
children, etc. The possibilities are endless.
In MAPS Anywhere the Daily Neat Target (DNT) is measured in steps since they are easily trackable using a wearable device and walking is a universal activity.
The following is the prescribed DNT for Phase I.
PHASE I DNT
8,000 - 15,000 Steps/Day
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PHASE I WORKOUT
STABILIZATION
MAPS ANYWHERE AMP SESSION WORKOUTS
AMP Workout Sessions are designed to amplify and intensify your MAPS Anywhere Workouts on Non-Foundational
days.
AMP Workouts are highly customizable based on your personal goals and the equipment you have on hand. AMP
Exercises are broken down into 3 Categories: AMP1: Strength Hypertrophy, AMP2: Strength Conditioning and
AMP3: Strength Tension. On non-Foundational Workout days you will choose 4-6 exercises from ONE of these
three categories and perform 2-4 sets of each exercise.
EXAMPLE: If your Foundational Workout days are on Tuesday and Thursday, then you can do your AMP1 Workout
on Monday, your AMP2 Workout on Wednesday and your AMP3 Workout on Friday. The followoing week cycle back
through, beginning once again from AMP1. (See Sample AMP Workouts on page 4)
Unlike the Foundational Workouts which are performed as a circuit, all sets of each AMP Exercise are completed
before moving on to the next exercise.
It is important to note that these are full workouts that can be adjusted for the beginner and intensified to challenge
even the most fit and experienced.
AMP1: STRENGTH HYPERTROPHY
1- Seated Band Rows
1- Band Pulldowns
1- Band Shrugs
1- Iso Shoulder Retraction
1- Band Upright Rows
1- Band Hammer Curls
1- Band Rear Flyes
1- Band Bicep Curls
2- Iso Chest Squeeze
2- Band Chest Press
2- Band Flyes
2- Band Overhead Press
2- Band Side Flyes
2- Overhead Tricep Extension
2- Band Tricep Pressdown
3- Dunphy Squat
3- Romanian Deadlift With Bands
3- Tension Lunges
3- Iso Hip Drivers
3- Iso Track Runners
3- Iso Sprinter
3- Laying Iso Hip Extension
3- Occlusion Calf Raises
4- Lateral Driver
4- Iso Driver
4- Iso Dead Bugs
4- Iso Bird Dogs
1
2
3
4
5
Pull
Push
Lower Body
Core
Full Body
QUESTIONS?
AMP2: STRENGTH CONDITIONING
1- Pull-Ups
1- Speed Band Straight Arm
Pulldown
1- Speed Band Row
1- Speed Plank Rows
1- Iso Shoulder Retraction
2- Close Grip Push-Ups
2- Elevated Feet Push-Ups
2- Iso Chest Squeeze
3- Sissy Squats
3- Dunphy Squat
3- Tension Lunges
3- Lateral Tension Lunges
3- Iso Hip Drivers
3- Iso Track Runners
3- Iso Sprinter
3- Laying Iso Hip Extension
3- Jump Squats
3- Jump Lunges
3- Ice Skaters
3- Lateral Jumps
3- Frog Jumps
3- Tucking Jumps
4- Old School Sit-Ups
4- Mountain Climbers
4- Plank Walks
4- Running Man
4- Lateral Driver
4- Iso Driver
4- Iso Dead Bugs
4- Iso Bird Dogs
5- Turkish Get-Up
5- Burpees
5- Shadow Boxing
5- Jump Rope
AMP3: STRENGTH TENSION
1- Iso Pull-Up
1- Iso Shoulder Retraction
2- Clapping Push-Ups
2- Fulcrum Push-Up
2- Iso Chest Squeeze
2- Handstand Push-Ups
3- Single Leg Wall Sits
3- Pistol Squat
3- Dunphy Squat
3- Tension Lunges
3- Lateral Tension Lunges
3- Iso Hip Drivers
3- Iso Track Runners
3- Iso Sprinter
3- Laying Iso Hip Extension
4- Wall Supermans
4- Lateral Driver
4- Iso Driver
4- Iso Dead Bugs
4- Iso Bird Dogs
4- Flag Poles
5- Turkish Get-Up
5- Perfect Windmill
NOTE: Some exercises
appear in all three AMP
categories. This is by design
since these exercises have
multiple characteristics.
First check the FAQS section of the MAPS Anywhere Membership Portal for answers. If you cannot find the answer you are looking for there then we highly recommend becoming a Mind Pump Private Facebook Forum Member.
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PHASE I WORKOUT
STABILIZATION
MAPS ANYWHERE AMP SESSION SAMPLE WORKOUTS
SAMPLE WORKOUT 1: The following are three SAMPLE AMP Session Workouts
designed using four exercises for each workout. Note how exercises are chosen from
the five categories (1-Pull, 2-Push, 3-Lower Body, 4-Core, 5-Full Body):
AMP 1: SAMPLE WORKOUT AMP 2: SAMPLE WORKOUT AMP 3: SAMPLE WORKOUT
(All exercises chosen from AMP1) (All exercises chosen from AMP2) (All exercises chosen from AMP3)
1- Band Shrugs
1- Pull-ups
1- Iso Shoulder Retraction
2- Band Chest Press
2- Elevated Feet Pushups
2- Fulcrum Pushups
3- Tension Lunges
3- Jump Squats
3- Dunphy Squat
4- Iso Driver
4- Iso Dead Bugs
5- Perfect Windmill
SAMPLE WORKOUT 2: The following are three SAMPLE AMP Session Workouts
designed using six exercises for each workout for added volume. Note how exercises
are chosen from the five categories (1-Pull, 2-Push, 3-Lower Body, 4-Core, 5-Full Body):
AMP 1: SAMPLE WORKOUT AMP 2: SAMPLE WORKOUT AMP 3: SAMPLE WORKOUT
(All exercises chosen from AMP1)
1- Band Puldowns
1- Band Hammer Curls
2- Band Overhead Press
2- Band Side Flyes
3- Romanian Deadlift with Bands
4- Lateral Driver
(All exercises chosen from AMP2)
1- Speed Band Straight-Arm
Pull-Down
2- Close Grip Pushup
3- Sissy Squat
3- Ice Skaters
4- Plank Walks
5- Burpees
(All exercises chosen from AMP3)
1- Iso Pull-Up
2- Clapping Pushup
2- Handstand Pushup
3- Tension Lunges
4- Flag Poles
5- Turkish Get-Up
NOTE: When designing your AMP Workout you can choose any exercise from any of the five
categories.
BONUS MOD: SUSPENSION TRAINING (AMP)
The following Bonus Suspension Training Mod can be substituted into your AMP Training. Videos for
each exercise can be found in the Suspension Training Exercises section of the MAPS Anywhere
Membership site.
AMP1: STRENGTH HYPERTROPHY
AMP2: STRENGTH CONDITIONING
AMP3: STRENGTH TENSION
1111-
2- Suspension Pike to Pushups
3- Suspension Hip Extension
Bicycles
3- Suspension Back Lunge Hop
3- Suspension Pistol Squat Jump
3- Suspension Split Squat Hop
4- Suspension Climbers
4- Suspension Extended Climbers
444444-
Suspension Rows (Wide Grip)
Suspension Rows (Close Grip)
Suspension One Arm Rows
Suspension One Arm Row With Rotation
2- Suspension Presses
2- Suspension Presses
(Facing Attachment)
2- Suspension Anchor Presses
3- Suspension Hip Extensions
3- Suspension Leg Curls
3- Suspension Pistol Squat
3- Suspension Split Squat
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Suspension
Suspension
Suspension
Suspension
Suspension
Suspension
Tuck
4- Suspension
4- Suspension
Pendulums
4- Suspension
4- Suspension
Tucks
Side Tucks
Pikes
Pike To Body Saw
Side Planks
Side Plank Knee
Pendulums
Extended
One Leg Tuck
Can Cans
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PHASE I WORKOUT
STABILIZATION
MAPS ANYWHERE PHASE I FOUNDATIONAL WORKOUT
DATE:
EXERCISE
DAY:
SET 1
Reps
SET 2
Reps
TIME:
SET 3
SET 4
Reps
Reps
SET 5
Reps
SET 6
Reps
NOTES:
FOUNDATIONAL WORKOUT 1
FOUNDATIONAL WORKOUT 2
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Stationary Lunge
Single Leg Toe Touch
Prone Cobra
Stabilization Pushup
One Arm Band Row
Full Plank to Downward Dog
Plank Shoulder Touch
Hollow Body Rocker
Body Weight Squats
Single Leg Hip Bridges
MAPS Handcuffs
MAPS Posture Pushups
Band Straight Arm Pulldown
Band Pull-A-Parts
Perfect Windmills
Dead Bugs
Print this form and record your workout
© 2016 Mind Pump Media, LLC All rights reserved.
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