Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
Phase 2
Written by Andrew Dettelbach
TABLE OF CONTENTS
Module 1 Workouts
Stretch Time!
Mobilize the hip flexor, knee, and ankle for the next 10 minutes.
• Spend 1-2 minutes stretching each hip flexor in any variation. The added stretch from the
resistance band is helpful if you have trouble getting enough of a stretch during the hip
flexor stretch in Phase 1.
• Spend 1 minute on each side with the QL door stretch.
Workout 1
This workout may need to be done a couple of times before moving to the next workout.
3 Rounds of:
• 5-10 Split squats on each side. Start with the weaker side. Use any modification needed to
ensure good form.
• Up to a 90 second hollow tuck.
• 15 Banded scapular side raises on each side starting with the weaker/more difficult side.
Workout 2
The goal with this workout is to cycle through the exercises faster to get your heart rate up. If
your form starts to fall apart, slow down and focus on controlled movements.
20 Minutes of:
Workout 1
2-4 Rounds of:
• 20 Standing and/or hinged pelvic tilts.
• 20 Banded glute bridges.
• Up to 90 second hollow tuck or hollow tuck rock.
• 5-10 Split squats on each side.
• 15 Banded side scap raise.
Finish with:
• 2 Minutes of banded hip flexor stretch on each side.
• 2 Minutes lacrosse QL on each side.
Workout 2
After your abdominal core bracing and leg drops, start with:
• 1 Minute hip flexor stretch on each side.
• 20 Alternating single leg RDL's.
Finish with:
• 2 Minute groin rock on each side.
• 1 Minute QL door stretch on each side.
Workout 3
Start with:
• 6 Minutes of foam rolling your legs.
Finish with:
• 2 Minute single leg balance matrix on each side.
Module 2 Workouts
Stretch Time!
When tight, these three areas of the body greatly reduce the quality of your squat. Spend several
minutes with these exercises to help improve your squat technique and depth. We want to be
able to squat as low as possible without discomfort. Remember, most of the world spends much
of their time in the squat position.
Workout 1
Modify the squats as needed. Use a heel lift, bands around the knees, squat to a chair, use a light
weight, etc. Some of you may not need any assistance, others of you might need everything I just
listed.
Workout 2
Workout 1
20 Minute circuit:
• 1 0 Single leg glute bridges on each side.
• 1 Minute tuck hold or rock.
• 1 0 Squats.
• 10 RD L's.
• 90 Second slow bear crawl any direction.
Finish with:
• 1 Minute banded hip flexor stretch.
• 5 Minutes of foam roll/lacrosse in glutes and/or legs.
Workout 2
Finish with:
• 2 Minutes pee minor door stretch.
• 1 Minute bretzie stretch on each side.
• 1 Minute QL door stretch on each side.
Workout 3
10 Minute circuit:
• 5 Split squat left leg forward.
• 5 Squat.
• 5 Split squat right leg forward.
• 5 Scap pushup.
Finish with:
• 6 Minute foam roll/lacrosse legs.
• 2 Minute lacrosse QL.
Module 3 Workouts
Do each of these workouts with a very light weight to make sure that your form is on point. By
light weight I mean 10-55 lbs for women and 15-95 lbs for men. Practice with a kettlebell or
dumbbell first to make sure that your hinging pattern is correct and that your spine remains
neutral while you stand up. Redo the workouts with a barbell if you would like.
Stretch Time!
Prepare your hamstrings for the deadlift with 2 minutes of the active "contract and relax."
Workout 1
2-5 Rounds of:
• 2-5 Breaths of the banded bicycle on each side. Each breath should take you 5-1O
seconds. These are slow and controlled, making sure that your spine is neutral. Start with
your weaker side. If this exercise bothers you, substitute it with the hollow tuck or the leg
drops.
Workout 2
The purpose of this workout is to test your ego and your ability to feel when your form is
starting to fall apart. Do as many reps as possible for each exercise and stop just before you feel
your form starting to fall apart. This requires critical analysis of your movement. There isn't a set
number of reps for each exercise (AMRAP -3 means: do as many reps as possible -3 reps before
you hit failure) the number of reps you do each round should stay the same or go down
depending on your muscle fatigue.
Workout 3
Slightly speed up your deadlifts. The reverse band fly and banded bicycle remain controlled.
15 Minute circuit:
• 1 O Reverse band fly.
Workout 1
Start with:
• 1 Minute hip flexor stretch (banded optional) on each side.
• 4 Minutes of foam rolling quads, adductors, hamstrings, and IT bands. Foam roll the entire
thigh.
Finish with:
• 3 Minutes of single leg balance matrix on each side (optional) stand on an unstable
surface.
Workout 2
Start with:
• 1 Minute lacrosse pee minor in the doorway.
• 1 Minute lacrosse trap/levator.
• 2 Minutes ankle mobility on each side.
Finish with:
• 1 Minute hollow tuck hold.
• 15 Squats with band around knees.
• 5 Banded scap side raise on each side difficult side first with a 1-2 second hold.
• 1 Minute forward bear crawl.
• 1 O Band reverse fly with a 1-2 second hold.
Workout 3
Start with:
• 2 Minute active banded hamstring stretch.
• 20 Alternating single leg RDL.
Module 4 Workouts
Before each workout, complete the MoveU warmup:
• Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs,
side lunges, and scapular push-ups -1O reps of each.
Stretch Time!
Every stretch in Phase 1 and Phase 2 can be turned into a dynamic stretch by simply reducing
the amount of time holding the stretch to about 5-1O seconds and increasing the number of
repetitions per side. The inchworm, spiderman, pass-through, and side lunge are awesome
exercises for warming up the body.
Workout 2
3 Rounds of:
• 5-1 0 Negative step downs on each side starting with the weaker side (step up on the box
fast, then control the descent as slowly as possible to build strength).
• 30 Seconds of difficult banded anti-rotation (choose a heavier band or step further away
from the attachment point). Make sure your body is still square.
• 5-1 0 Negative push-ups. Control the descent as slowly as possible. Don't focus on pushing
up, "worm" up or find any other way to get yourself back to the starting position without
exerting yourself. This "negative" motion will build strength.
Workout 3
Form is everything. Slow down in this workout. Pick a pace where you can continue moving
without stopping, but are also not falling apart with your form. Choose the appropriate height
for your step-up so that you can maintain good form and choose the appropriate modification
for your push-up.
• Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs,
side lunges, and scapular push-ups -10 reps of each.
• Modify these workouts as needed. Remember, ego kills.
Workout 1
Start with:
• After the MoveU warmup, spend 5 minutes stretching the ankles.
Workout 2
3-4 Rounds of:
• 15 Deadlifts.
• 5 Inchworms (if these are bothering you, do a 10 alternating single leg RDL's from Phase 1)
• Up to 90 second hollow tuck/rock.
• 5 Reverse band fly with -10 second hold.
Finish with:
• 2 Minute banded hip flexor stretch on each side.
• 4 Minutes foam rolling/lacrosse legs.
Workout 3
2 Rounds of:
• 30 Second bear crawl to the right.
• 30 Second hollow tuck/rock.
• 30 Second bear crawl to the left.
• 30 Second anti-rotation left.
• 30 Second banded bicycle left.
• 30 Second anti-rotation right.
• 30 Second banded bicycle right.
Workout 4
Finish with:
• Lacrosse pee minor/major in a doorway for 1-2 minutes each (module 2 and module 4 of
Phase 1)
• Stretch pee minor/major in a doorway for 1-2 minutes each.
Module 5 Workouts
Before each workout, complete the MoveU warmup:
• Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs,
side lunges, and scapular push-ups -1O reps of each.
EMOM
If you don't understand what "every minute on the minute for 6 minutes" means, here is an
example of the beginner version written out. There are a total of 6 sets in a 6-minute EMOM:
• Minute O (when the clock starts): start your 5 burpees. If you finish in 20 seconds, you
have 40 seconds of rest.
• Minute 1: start your 5 burpees. If you finish in 18 seconds, you have 42 seconds of rest.
• Minute 2: start your 5 burpees. If you finish in 19 seconds, you have 41 seconds of rest.
• Minute 3: etc.
• Minute 4: etc.
• Minute 5: start your 5 burpees. If you finish in 21 seconds, you are now finished.
Stretch Time!
We have taught you how to stabilize and neutralize the spine with abdominal core bracing, but
can you do it while manipulating the curvature of the spine? For these two stretches, I am
looking to see if you can maintain a slight amount of abdominal bracing while arching/rounding
the back. You should only have about 20% of a brace when arching the back for the
up-dog/cobra position and during the down-dog position.
Both of these stretches are optional and might not be for you. If you feel pain with either one of
these stretches, stop doing it or limit the amount of curvature that you put into the spine.
Do a 15-30 second hold in the down-dog position and a 15-second hold in the up-dog/cobra
position.
Rewatch the videos on these stretches to learn how to modify it if you do have pain or
discomfort.
Workout 1
Workout 2
2 Rounds of:
• 1 Minute side plank weak side first.
• Up to 15 squats with a tempo of 3.6.1.3 (3 seconds down, 6 second hold, 1 second up, 3
second pause at top, repeat).
• 1 Minute side plank strong side (time based off of weak side) (module 5).
• Up to 15 "negative" bent rows, focus on a very slow descent with each rep. You may need
to reduce the weight.
Finish with:
• 2 Minute banded hip flexor stretch on each side.
• Accumulate a 2 minute QL door stretch on each side.
Workout 3
There are numerous variations of the burpee. Rewatch the video for the one that best suits you.
If any of these variations hurt or bother you, skip this part of the workout.
The workouts are getting progressively harder. Please remember to modify these workouts
according to your abilities. I don't expect a 22-year-old professional male athlete to do the same
workout as a 65-year-old male who hasn't worked out in 5-10 years. Before each workout,
complete the MoveU warmup:
• Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs,
side lunges, and scapular push-ups -10 reps of each.
Workout 1
Start with:
• 1-2 Minutes of banded active hamstring stretch on each side.
Finish with:
• Foam roll/lacrosse legs/knee.
• Foam roll upper back or smash upper back.
Workout 2
Pick a pace that you can maintain. If you do all 16 side lunges in a row and then have to stand
and rest for 1 minute before starting your bear crawl, you did too many reps at once and are
moving too quickly. Break up the reps accordingly. Maybe do 2 sets of 8 side lunges before
moving onto the bear crawl.
Workout 3
3 Rounds of:
• 15 Banded goblet squats.
• Up to a 90 second hollow tuck/rock.
Workout 4
Module 6 Workouts
Before each workout, complete the MoveU warmup:
• Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs,
side lunges, and scapular push-ups -10 reps of each.
• Spend 2 minutes on each side stretching the upper trapezius and levator scapulae
muscles. Hold onto a band or a weight to anchor the shoulder down. Use the other hand
to pull the head to the side gently. Stretching these two muscles will improve your
scapular mobility.
• Gaining rotation through the upper back for 2 minutes prior to exercise and rotary sports
will take load off of the shoulders, lower back, and hips. Prevent the hips from moving
during this exercise to isolate the upper back.
Workout 1
Workout 2
Finish with:
• 40 Helicopter rotations.
• 30 Active scapular rotations on each side.
Workout 3
3 Rounds of:
• 1O Overhead press with a dumbbell (1O each side) or a barbell.
• 10-20 Sumo deadlifts.
• Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs,
side lunges, and scapular push-ups -1O reps of each.
Workout 1
Complete 1 full round and then rest as needed. Use light weight.
Finish with:
• Foam roll legs quads, IT band, hamstrings, calves, back of the knee, adductors (inner
thigh), and ankles.
Workout 2
20 Minute circuit of:
• Up to a 1 minute side plank on weak side.
• 1O Step-ups on weak side (optional: add weight).
• Up to 1 minute side plank on strong side.
• 1O Step-ups on strong side.
• 1 Minute hollow tuck/rock.
• 1O Reverse band fly.
Finish with:
• 2 Minute QL door stretch.
• 2 Minute hip flexor stretch.
Workout 3
5 Rounds of:
• 1O Sumo deadlifts start light and increase weight to a light-moderate load for you.
Finish with:
• 2 Minutes lacrosse ball in the QL muscle on both sides.
Pee major/pee minor stretch in the doorway.
Workout 4
Finish with:
• 1O Minutes of calf and ankle stretches/foam rolling.
Module 7 Workouts
Before each workout, complete the MoveU warmup:
• Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs,
side lunges, and scapular push-ups -1O reps of each.
• A problem with our current sitting society is that it contributes to our back tightness
significantly. Releasing the quads will not only help reduce the tension of the knee, but
will also reduce tension on the back. One of the quads, the rectus femoris, is a hip flexor
and it must be "released!"
• Spend up to 2 minutes in this couch stretch position. If you do end up dropping your knee
to the floor, make sure that you have a pad under the knee. Also, if you have any previous
knee injuries or have knee pain, try "gapping" the knee with a towel or other object as
described/shown in the video.
Workout 1
Doing 1 minute of the couch stretch is excellent before doing the Bulgarian split squat.
Workout 2
3 Rounds of:
• 15 Banded punches on each side. Hold each rep for 1-2 seconds at the end-range.
• 15 Ring rows.
Workout 3
• Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs,
side lunges, and scapular push-ups -1O reps of each.
Workout 1
Muscle fatigue is normal. Change the reps accordingly!
Finish with:
• 2 Minutes lacrosse glute/piriformis/TFL muscle.
• 2 Minutes lacrosse levator/trap.
• 2-4 Minutes foam roll legs.
Workout 2
5 Rounds of:
• 10 Squats at a tempo of 3.10.1.2. Light to moderate weight. If form breaks at all, reduce
weight or get rid of it altogether. Modify depth and lifts as needed.
• 2-5 Breaths with the banded bicycle.
Finish with:
• 1-2 Minutes of QL door stretch on each side.
• 1-2 Minutes of banded hip flexor stretch on each side.
Workout 3
Workout 4
The second part of this workout may be a very advanced for some of you.
Scale as needed or skip the second part of this workout.
3-5 Rounds of:
• 1 O Alternating side lunges with feet flat and parallel. Optional: add weight in the goblet
position.
• 10-15 Sumo deadlifts with light to moderate weight. Again, although this is a powerful
movement, be smart.
Then, complete 1 round of the following workout as fast as possible without compromising
form:
There are many more repetitions in this workout than you are used to seeing in this program.
Choose a number of reps that is representative of your level of fitness. If you are still a beginner,
choose 15 repetitions for all 7 exercises. If you are a seasoned athlete, try the 30 repetitions for
all 7 exercises.
You must complete all of the box jumps before moving onto the push-ups. You must complete all
the push-ups before moving onto the alternating step-ups. Break these big sets into smaller sets
as needed. I am testing your ability to maintain form while under fatigue. If anything hurts, stop!
Finish with:
• 10-15 Minutes of mobilizing any muscle/joint of your choice. Ankles, legs, hip flexors,
lower back, upper back, neck, etc.
Module 8 Workouts
Before each workout, complete the MoveU warmup:
• Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs,
side lunges, and scapular push-ups -10 reps of each.
Stretch Time!
These are incredible to do on your own time, several times a week if you are lacking in hip
internal or external rotation. For the next workout section, add these two exercises to your
warmup before each individual workout, and take note of how the movements feel after having
done these three exercises.
Workout 1
Workout 2
Active hip internal and external rotation is difficult for a majority of people. Be patient with these
exercises even if you can barely rotate the leg in or out. The important part is that you force your
body into that range of motion as much as possible without added assistance.
Workout 3
• Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs,
side lunges, and scapular push-ups -1O reps of each.
Workout 1
Start with:
• 1 Minutes of couch stretch on each side.
• 1 Minutes of lacrosse pees on each side.
• 2 Minutes foam roll upper back.
Workout 2
Start with:
• 1 Minutes banded hamstring stretch on each side.
• 1 Minutes single leg RDL's on left leg.
• 1 Minutes single leg RDL's on right leg.
Workout 3
Start with:
• 4 Minutes of calf and ankle mobility stretches.
Workout 4
Start with:
• Upper back foam roll smash.
Workout 5
Start with:
• 2 Minutes bretzie stretch on each side.
Finish with:
• Up to 2 minutes QL door stretch on each side.
• 2 Minutes active thoracic rotation on each side with a 2 second hold for each rep.
Workout 6
This is an advanced workout with high repetitions and difficult movements. In order to
attempt this, you cannot have had any pain or discomfort for the last few weeks.