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Welcome to Strength & Movement with Vik! ___________________________________

About The Program How To Get The Most Out of The Program

We train upto 4 sessions a week, in 6 week phases. On each
Listen To Your Body THIS IS MOST IMPORTANT! My biggest
page there's a new PDF program. The intention here is to
challenge for us in this program is not being able to see how
work 2 full body sessions a week, 1 flexibility session & 1 hand
you move and prescribe progressions accordingly. Work to
balancing session.
build awareness, filming yourself will allow you to see what
position you're in and check back to the coaching vids. Be
Each program details movement & dosage of the work with
hyper aware of how you feel in each session and movement. 
links to coaching tutorial videos so you can learn or refine the
movements. (Click on the underlined text to access the video
Understand Each Session Before You Move Be sure to watch
tutorials). You can do the sessions any days of the week you
the videos ahead of doing the session and watch again during
choose, ideally two days on, one day off in between.
the session if needed. It may be a little slow to start each
Hi!
program or when we have new movements, you'll get a rhythm
I write up each session in sections;
_

the second and third time you do the session and as the weeks
I'm Vik Hawksley, Coach & owner of Anatomy In 1. General Mobility - all our sessions start with this standard
progress and the work's familiar.
Motion in Sydney, Australia. I build minds and set of mobility drills. Pay attention to how the body feels
bodies to improve quality of life through quality and if something's a little stuck, allow yourself the time and
Quality Over Quantity Pay attention to the detail in the
movement. love to work on it a little longer. (For killer results I
coaching videos, the intent is always performing the
recommend you making 10 minutes everyday to do your
movement well, rather than pumping out the work.
The truth is, to continually progress with your general mobility, you'll thank yourself for it!).
strength, mobility & unlock new movements, you
Be Consistent Little is better than nothing
don't need to working crazy hard or super 2. Prep - Joint/movement preparation (think of it as half
advanced work. the warm up).
Mandatory Equipment Dowel rod, bands, hanging space.
We need to build a rock solid foundation in quality 3. Prime - priming the body. This is geared to specific body
Optional Equipment Gymnastic Rings + Weights (or be
movement, doing the basics often and ridiculously parts and movement patterns to "prime" the body for the
resourceful!)
well. work that follows.
Learn.Play.Grow. My mantra! Those that treat this as a learning
The basics doesn't mean boring or easy! It's 4. Strength -You'll be provided with the number of sets &
experience; are consistent, attentive to the coaching videos,
repetition of carefully chosen movements to lay a reps. The suggestion here is always start with body weight
ask questions in the group will get the most out of this.
strong foundation on top of which, the harder stuff set then progress on to the loaded work. You'll get further
can then be built with ease. I'm going to show you info on strength dosages every 3 weeks.
No matter what level you're at, those that are open to
exactly how I do this in my own training and
feedback and connect with us online, will progress the most
training the AIM Tribe. 5. Movement - These are strength through length /
through this experience.
mobility work. Treat them with respect & the attention is
I'm super excited you're joining me. Welcome, lets always on the quality rather than trying to push maximally!
learn something new and have some fun! Load is NOT a priority here.

Vik Hawksley www.anatomyinmotion.com.au | Quality of Life Through Quality Movement

 SESSION #1: 4 day program
Strength & Movement
Focus: Squat & bent arm scapular strength (BASS)

PREP 1:
General Mobility Squat routine Elbow Dowel
x10 each x15 each side e/s

PREP 2: 2 sets
Hinge walks Hanging active/passive Wall Cossacks Deadbugs
x20 x20 x10 e/s x20

PRIME: 2 sets
Crab walks Banded Glute raises Tib raises Banded Rows
x20 x20 x20 x20

STRENGTH: 4-6 sets (include warm up set)

Split Squats Chin ups (chest to bar) OR Body Rows (rings/bar)
x8 e/s Tempo: 3.1.1 x3-5 Tempo: 5.1.1 x8-10 (2s pause at the top)

MOVEMENT: 3-5 sets

Single leg Good-morning DB Pullover Seated Shoulder external rotation
x6 e/s Tempo: 4.2.1 x5 (2s at bottom/rep x6 e/s Tempo: 3.2.3
10s hold on last rep)
 SESSION #2: 4 day program
HAND BALANCING
Focus: HANDSTAND FUNDAMENTALS

Warm up:
General Mobility Shoulder fundamentals
x10 each

PREP 1: 1 set
Tea cups Wrist strength HS shoulder prep
x10e/s x10-15 each variation x60s each variation

PRIME: 3 sets
Scap push up Bodyline drill SLDL
x10-15 x20-45s x8e/s

STRENGTH: 3-5 sets

L-Stand OR 45 deg HS OR Chest to wall HS (C2W) Jefferson curl
x10-30s x15-30s x15-30s x5 (2s pause at bottom)

MOVEMENT: 3 sets
Seated Shoulder external rotation Compression drill
x6 e/s Tempo: 3.2.3 x10+10s
 SESSION #3: 4 day program
Strength & Movement
Focus: Hinge & straight arm scapular strength (SASS)

PREP 1:
General Mobility Wrist Strength Shoulder opener
x10 each side (e/s) x30/20/10s

PREP 2: 2 sets
Hinge walks Deadbugs Sliding Cossacks Shoulder taps
x20 x20 x10 e/s x12 (3s pause)

PRIME: 2 sets
Single leg primer Scap push ups Arch hang
x60s e/s x10 x10s

STRENGTH: 4-6 sets (include warm up set)

RDLs OR SLDLs Planche lean OR Push up
x8 Tempo: 4.2.1 x6 e/s Tempo:3.3.3 x20-30s x5 Tempo: 5.1.1.1

MOVEMENT: 3-5 sets

Table tops Long Split Squats Toes up Jefferson
x6 x6 e/s (2s pause/rep, x5 (5s pause at the top)
10s pause on 6th rep)
 SESSION #4: 4 day program
FLEXIBILITY
Focus: FRONT SPLIT

Warm up:
General Mobility Dowel warm up
x10 each variation

PREP 1: 1 set
Plantar stretch Tib stretch Active pigeon Calf stretch
x60s x60s x10+10s e/s x60s e/s

PRIME: 2 sets
Elephant walk Couch stretch
x90s x90s e/s

STRENGTH: 3-5 sets

Pike squats OR Single leg good-morning Long lunge steps Pike leg lifts
5x5s 5x5s 5x5s 5x5s e/s

MOVEMENT: 1 set

Front split (hold)

x60s e/s