All Bases

Defined by movement

Coach
Nathan Miller

All bases is a general physical preperation training plan for those looking to train all aspects of performance simultaneously. Each week of training has elements of weighlifting, strength training, Metcon, gymnastics, plyomertics, mobility & parkour. Leaving no bases uncovered & helping you be prepared for any physical endeavour

$45 / mo
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Be prepared for anything
Improve strength become more mobile move better & feel confident to crush any physical goals
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Be part of a team
Of like minded individuals levelling up physically & mentally
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Mobility that works
Not your grandma's stretching, but real actual mobility that you can nit only use but be strong in
Features
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Access to your coaches
Access to me through the chat for guidance & oppurtunity to submit exercises for technique help
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Programming 7 days per week
7 day's of training a week with handstands, mobility, weighlifting, calisthenics, plyometrics & parkour
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Exercise Video Guidance
Instructional videos for every exercise in the programme
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team are here to bring your training alive. Get to know you, and keep you going longer
Equipment
Required
barbell // weight plates // pull up bar // box/rail // wall
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Be free to move
Monday
All bases handstand

A

3d Spinal Hygeine

3 x 60

B

all 4s wrist rotation

1 x 60

C

Inchworm walk

1 x 10

D

handstand kick up

1 x 5:00

E

handstand heel pull

5 x 5

F1

beginner handstand wall hold

5 x MAX

F2

hollow body hold

5 x MAX

Tuesday
All bases Leg day

A1

plough to low bridge

2 x 1:00

A2

Neck bridge supine

2 x 20

B

sissy squat

2 x 15

C

zigzag deep tier

2 x 10

D

back & forwad deep tier jump

2 x 20

E

Front Squat

4 x 6

F

Broad Jump

1 x 5:00

G

ido - rotations into bridge

1 x 5:00

Wednesday
All bases upper

A1

Spiderman Crawls

2 x 10

A2

kipping hang/swing

2 x 20

B1

leaned forward push up

5 x 5

B2

Pull-Up

C1

strict mu transition drill

3 x 10

C2

barbell shoulder press

3 x 15

D1

GHD Sit Up

3 x 20

D2

Side plank dips

3 x 20

Thursday
All bases playful miovement & amrap

A

crawl/rolling exploration

B1

safety roll

B2

5 beginner vaults

C

midfoot rdl

4 x 10

D1

Airdyne

5 x 90

D2

lateral skater jump

5 x 90

D3

bear w/ shoulder taps

5 x 90

D4

45' back extension

5 x 90

Friday
All bases OLY

A

sissy squat

1 x MAX

B

lateral deep squat jump

1 x 30

C1

barbell shoulder press

2 x 10 @ 6

C2

Overhead Squat

3 x 10 @ 6

D

Power Clean

3 x 3

E

Hang Clean + Front Squat + Push Press

5 x 1

Saturday
Mobility

A1

Half-Kneeling side bend

4 x 20

A2

tai chi rotational arm swings

2 x 45

A3

Squat to jefferson curl

2 x 20

B

lunge iso hold

2 x 3:00

C

Band shoulder dislocate

D

hanging side cobra

4 x 45

E

side lying 9090 rotation iso

2 x 2:00

Coach
More from Defined by movement
coach-avatar Nathan Miller

I'm a movement & strength coach with 10 years experience working with all types of people in person to help them become stronger & free to move in their body. I've competed in numerous sports such as football, athletics, tennis bouldering and climbing

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All your training needs covered

Direct access to me to ensure you get stronger, more mobile & feeling free to take on any physical endeavour

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All Bases
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All Bases
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All Bases
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All Bases
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