The Movement Physio

Field Sports
Coach
Will Harris

If you care about moving better, performing better and more importantly feeling better - this is the programme for you. 

The amount of problems I see in my physiotherapy clinic, I feel, can be avoided by adding some variety into peoples training.

Traditional gym exercises tend to focus on 1 plane of movement. However, life and sport is anything but this.

This is a 4 week foundation programme to give you a good base to work on. To start you off on the journey of moving better, performing better but most importantly feeling better. 

This programme is for the athlete in us all.

Going away from the traditional bodybuilder splits in the gym - this programme is designed to develop your whole body. To get the body stronger, more mobile and ready for whatever your life and sport throws at you. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
$45
Get Everyday Athlete
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. All the sessions are delivered straight to your phone all through an app.
Equipment
Recommended
Everything you would normally find in a gym: Barbell // Dumbbells // Pull-up Bar. 
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Ant Hip Stretch - Pelvic Tilt+Pulse

2 x 20

A2

Half Kneeling Thoracic Rotation

2 x 20

B1

Wall Stride + Heel Raises

2 x 15

B2

Foam Roller Bridge

2 x 15

C

Reverse Lunge w/ Hand Support (Weight Opposite Hand)

3 x 12

D

Lateral Lunge (Goblet)

3 x 16

E1

Overhand Lat Stretch

1 x 20

E2

Hanging Knee Raises - TVP

1 x 20

E3

Supinated Chin Up

3 x 3

F1

All 4 Shoulder Taps

3 x 20

F2

Kneeling 3D Pushup

3 x 18

G1

Bicep Curl - Deadbug on Bench

3 x 12

G2

Ant Raise - Hip to Shoulder (Supinated)

3 x 12

Tuesday
Week 1 Day 3

A1

Adductor Rockback

2 x 20

A2

Half Kneeling OH Lateral Plate Reach

2 x 20

B1

Seated Soleus Heel Raise

2 x 20

B2

Soleus Heel Raise - Medial Bias w/ Hip Flexion

2 x 20

C

DB RDL

3 x 6

D

Walking Medial Crossover Lunge

3 x 16

E1

Pec Stretch

1 x 20

E2

Alternating DB Bench Press

3 x 12

F

TRX Row to Hips

3 x 8

G1

Across Body Skullcrusher

3 x 12

G2

Bench Dips

3 x 12

Thursday
Week 1 Day 5

A1

Glute Stretch on Box

2 x 20

A2

SLB + Forward/Backward Reach

2 x 20

B1

Wall Sit + Pelvic Rotation

2 x 20

B2

Soleus Heel Taps w/ Hip Flexion (Forward, Medial, Lateral)

2 x 60

C

Hamstring Bridge on Step - Long Lever

3 x 10 @ 2

D

Forward Step Up + Forward Reach

3 x 24

E1

High Plank + Toe Touches

1 x 20

E2

Kneeling Landmine Press

3 x 12

F

Single Arm DB Row to Hip

3 x 16

G1

Front Raise - Deadbug on Bench

3 x 12

G2

Lateral Raise - Hip to Shoulder (Supinated)

3 x 12

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