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4 Weeks to Moving Better

Matt Vincent

Coach
Matt Vincent

Consistent movement has been part of my life since I was 13. Having movement practice is part of why my machine will continue to perform at the level I want. Despite all the years of abuse and surgery I can still progress to better movement and mobility.

No matter your skill level I promise taking some time to intentionally move your body better will benefit any other training you're doing.

Features
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Programming 7 days per week
7x week. 4 days are daily spine and hip movement. The other 3 will be targeted upper and lower movements.
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Delivered through TrainHeroic
Equipment
Required
Your body // Pull-up bar
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Standing Spinal Flexion & Extension

1 x 10

B

Standing Spinal Lateral Flexion

1 x 10

C

Standing Spinal Rotation

1 x 10

D

3 Way Hip Circle

1 x 10

E

Hip Wipers

1 x 10

Monday
Week 1 Day 2

A

Quadruped Breathing

1 x 5

B

Quadruped Spinal Flexion & Extension

1 x 10

C

Knee Rolls

1 x 10

D

90/90 Hip Flips

1 x 10

E

Deep groin Stretch

1 x 1:00

F

Triangle Pose

1 x 1:00

G

3 Stance Horse Stance

1 x 1:00

Tuesday
Week 1 Day 3

A

Standing Spinal Flexion & Extension

1 x 10

B

Standing Spinal Lateral Flexion

1 x 10

C

Standing Spinal Rotation

1 x 10

D

3 Way Hip Circle

1 x 10

E

Hip Wipers

1 x 10

Wednesday
Week 1 Day 4

A

Rib Roll

1 x 10

B

Hooklying Tilt w/ 1arm Reach

1 x 5

C

T-Spine Rotation w/ Reach

1 x 10

D

Arm Spirals

1 x 10

E

Scap Circles

F

Wall Arcs

1 x 10

G

Half Bridge Hold

1 x 1:00

Thursday
Week 1 Day 5

A

Standing Spinal Flexion & Extension

1 x 10

B

Standing Spinal Lateral Flexion

1 x 10

C

Standing Spinal Rotation

1 x 10

D

3 Way Hip Circle

1 x 10

E

Hip Wipers

1 x 10

Friday
Week 1 Day 6

A

Rockback Breathing

1 x 5

B

Floor Cog

1 x 10

C

90/90 with Internal Rotation

1 x 5

D

Side lying knee to knee

1 x 10

E

Side Lying Scissor Slides

1 x 10

F

Side Split Push-Ups

1 x 10

G

Lunge ISO

1 x 1:00

Saturday
Week 1 Day 7

A

Standing Spinal Flexion & Extension

1 x 10

B

Standing Spinal Lateral Flexion

1 x 10

C

Standing Spinal Rotation

1 x 10

D

3 Way Hip Circle

1 x 10

E

Hip Wipers

1 x 10

4 Weeks to Moving Better