A Focus On... Getting Moving
Elite Focus
General Fitness, Strength & Conditioning, Functional Training, Multi-sport, Personal TrainingGet your hands on the basics and build a training week you can actually keep.
WHO IT'S FOR People restarting gym work, building general capacity, or wanting a clean foundation before something more tailored.
WHAT YOU GET Four weeks. Sample week has four strength sessions: lower push/upper pull, upper push/lower pull, lower pull/upper push, upper pull/lower push. Each day starts with prep work, then main patterns and accessories.
EQUIPMENT Required: barbell and plates; dumbbells; kettlebell(s); bench; pull-up bar; resistance bands; a box or step. Optional / alternatives: cable station not required for the sample week.
THE BLOCK A four-week foundation around squat, hinge, push, pull and carry. No separate named phases on the live listing.
HOW TO USE IT Don't rush the prep. Use the effort targets to pick loads you can own. If a movement is unfamiliar — or a pull-up variation isn't there yet — ask for a swap before forcing it.
RPE is an effort rating out of 10. Match the number as best you can, keep the movement solid, and log what you actually used in TrainHeroic.
Questions about swaps or setup? Send them through TrainHeroic. If you want a straightforward four weeks to get moving again, this is it.
Dan Bunyan — Elite Focus
Prep
A
Getting Moving Prep 1
Movements Work steadily across all movements. Don't rush, and feel free to spend more time in positions and shapes that feel good/effective. 1. World's greatest stretch 2. Cook squat 3. Yoga pushups 4. Suitcase walk Work each movement for about 30-40 seconds each side. The suitcase carry wants to be about a 7 or 8/10 RPE load.
B1
Goblet Squat
8, 8, 10, 10 @ 6, 7, 6, 7
B2
1-Arm DB Row
8, 8, 10, 10 @ 6, 7, 6, 7
C1
Band Assisted Pull Up
MAX, 8, 6
C2
Lateral Lunge
3 x 8 @ 6
C3
DB Renegade Row
3 x 8 @ 6
Prep
A
Getting Moving Prep 2
Movements Work steadily across all movements. Don't rush, and feel free to spend more time in positions and shapes that feel good/effective. 1. Spiderman 2. Heels elevated squat with trunk rotation 3. Inchworms 4. Palloff press (cables or bands) Work each movement for about 30-40 seconds each side. The suitcase carry wants to be about a 7 or 8/10 RPE load.
B1
DB Bench Press
8, 8, 10, 10 @ 6, 7, 6, 7
B2
Single Leg Glute Bridge
10, 10, 12, 12 @ 6, 7, 6, 7
C1
RDL
10, 8, 8 @ 5, 6, 7
C2
DB Shoulder Press
3 x 8 @ 5, 6, 7
C3
DB Pullover
3 x 10 @ 5, 6, 7
Prep
A
Getting Moving Prep 1
Movements Work steadily across all movements. Don't rush, and feel free to spend more time in positions and shapes that feel good/effective. 1. World's greatest stretch 2. Cook squat 3. Yoga pushups 4. Suitcase walk Work each movement for about 30-40 seconds each side. The suitcase carry wants to be about a 7 or 8/10 RPE load.
B1
Deadlift
6, 8, 8, 8 @ 5, 5, 6, 6
B2
Kettlebell Single-arm Floor Press
8, 8, 10, 10 @ 6, 7, 6, 7
C1
Bench Dips
MAX, 8, 8
C2
Side Plank
3 x 2:00
C3
Seated DB Press
3 x 8 @ 5, 6, 7
Prep
A
Getting Moving Prep 2
Movements Work steadily across all movements. Don't rush, and feel free to spend more time in positions and shapes that feel good/effective. 1. Spiderman 2. Heels elevated squat with trunk rotation 3. Inchworms 4. Palloff press (cables or bands) Work each movement for about 30-40 seconds each side. The suitcase carry wants to be about a 7 or 8/10 RPE load.
B1
Barbell Row
8, 8, 10, 10 @ 6, 7, 6, 7
B2
Single Leg Squat
10, 12, 10, 12
C1
Cuban Press
3 x 8 @ 5, 6, 7
C2
DB Lateral Step-Up
3 x 8 @ 5, 6, 7
C3
DB Lateral Raise
3 x 8 @ 5, 6, 7
Dan Bunyan
Dan has worked in a variety of performance spaces for almost 20 years ranging from preparing Olympic athletes to weekend recreational athletes. Dan has considerable experience in strength and conditioning for performance in field sports as well as athletic rehabilitation. Dan holds a Masters in Exercise Science, is a NSCA CSCS and a Level 3 ASCA S&C Coach.
Questions about swaps or setup? Send them through TrainHeroic. If you want a straightforward four weeks to get moving again, this is it.
Get A Focus On... Getting Moving
