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 INTEGRAL STRENGTH Day

PHASE ONE - WEEK 1 - ASSESSMENT SESSION  

Do This

Notes (include your Ease & Quality rating)

Broad Jump: Perform three jumps and measure each one. The last one is your starting point. Shrimp Squat: How far down can you go with good form on each leg? Push-Up: At what level can you perform a push-up with good form?

Day 1

Bridge Press-Up: Are you able to push up into a bridge? If not, at what level can you perform this? Chin-Ups: At what level can you perform a chin-up with good form? Inverted Press: At what level can you perform an inverted press?

L-Sit: At what level can you perform a L-Sit?

Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed

GMB Integral Strength Program Charts

Quality: broken, rough, smooth, snappy

 INTEGRAL STRENGTH  STRENGTH  PHASE ONE - WEEK 1 - PRACTICE CIRCUIT

Day

Day 2

Do This

Active recovery day (work on Vitamin, Focused Flexibility, or other light training program)

Rating

Rating

Ease

Quality

no rating needed

no rating needed

no rating needed

no rating needed

1. Broad Jumps - Do 3

Day 3

Do 3 rounds of this circuit, rest 2-3 min between rounds. Work on the easiest variation of the exercises. 

2. Shrimp Squats (Step Back Lunge)- Start on weak leg. Do as many as you can in 20 sec (on each leg, with good form) 3. Push-Ups (Knee Push-Up) - Do for 20 sec 4. Bridge (Shoulder Bridge) - Do for 20 sec 5. Chin-Ups (Jump to Controlled Lower) - Do as many as you can in 20 sec while not letting go of the bar

Round:

6. Inverted Inverted Press Press (A-Frame (A-Frame Inverted Inverted Pr Press, ess, Halfway) Halfway) - Do 20 sec

1 2 3

7. L-sit (Toes on Floor) - Hold for 20 sec 8. Hollow Body Series (Face Up) - Do 20 sec

Day 4

Active recovery day (work on Vitamin, Focused Flexibility, or other light training program)

Use the following measures to rate your exercises: Ease : max effort, Quality: broken, rough, challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

 INTEGRAL STRENGTH PHASE ONE - WEEK 1 - PRACTICE CIRCUIT

Day

Do This

Rating

Rating

Ease

Quality

1. Broad Jumps - Do 3 Day 5

Do 3 rounds of this circuit, rest 2-3 min between rounds. Work on the second

2. Shrimp Squats (Stall Step Back Lunge) - Start on weak leg. Do as many as you can (20 sec on each leg, with good form) 3. Push-Ups (Full Plank, Lower Knee Push-Up) - Do for 20 sec 4. Bridge (Push To Top of Head on Ground) - Do for 20 sec

easiest variation of the exercises.   5. Chin-Ups (Jump to Hold to Controlled Lower) - Do as many as you can in 20 sec while not letting go of the bar Round: 6. Inverted Inverted Press Press (A-F (A-Frame rame Legs Legs Close Closed d Inverted Inverted Press, Press, Halfway) - Do 20 sec

1 2 3

7. L-sit (One Foot on Floor) - Hold for 20 sec 8. Hollow Body Series (Side) - Do 20 sec (both sides)

Day 6

Active recovery day (work on Vitamin, Focused Flexibility, or other light training program)

no rating needed

no rating needed

Day 7

Rest day (relax and have fun!)

no rating needed

no rating needed

Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed

GMB Integral Strength Program Charts

Quality: broken, rough, smooth, snappy

 INTEGRAL STRENGTH PHASE ONE - WEEK 2 - PRACTICE CIRCUIT

Day

Do This

Rating

Rating

Ease

Quality

no rating needed

no rating needed

1. Broad Jumps - Do 3 Day 1

Do 3 rounds of this circuit, rest 2-3 min between rounds. Work on the third easiest variation of the exercises. If you're unable to do the exercise at the level in today's video, step back to the previous variation for the next few sessions." 

2. Shrimp Squats (Half Shrimp Squat, No Leg Hold) - Start on weak leg. Do as many as you can in 20 sec (on each leg, with good form) 3. Push-Ups (Half Push-Up) - Do for 20 sec

4. Bridge (Halfway Bridge Press) - Do for 20 sec 5. Chin-Ups (Jump Halfway, Pull to Hold, Controlled Lower) Do as many as you can in 20 sec while not letting go of the bar 6. Inverted Inverted Press Press (Inverted (Inverted Press Press Halfw Halfway ay,, Weight Weight to the Front) - Do 20 sec

Round: 1 2

7. L-sit (Tuck Hold) - Hold for 20 sec

3 8. Hollow Body Series (Face Down) - Do 20 sec

Day 2

Active recovery day (work on Vitamin, Focused Flexibility, or other light training program)

Use the following measures to rate your exercises:

GMB Integral Strength Program Charts

Ease : max effort, challenging, solid, relaxed

Quality: broken, rough, smooth, snappy

 INTEGRAL STRENGTH PHASE ONE - WEEK 2 - PRACTICE CIRCUIT

Day

Do This

Rating

Rating

Ease

Quality

no rating needed

no rating needed

1. Broad Jumps - Do 3

Day 3

Do 3 rounds of this circuit, rest 2-3 min between rounds. Work on the fourth easiest variation of the exercises. 

2. Shrimp Squats (Three-Quarter Shrimp Squat) - Start on weak leg. Do as many as you can in 20 sec (on each leg, with good form) 3. Push-Ups (Full Push-Up) - Do for 20 sec

4. Bridge (Full Bridge Press) - Do for 20 sec 5. Chin-Ups (Full Chin-Up) - Do as many as you can in 20 sec while not letting go of the bar

Round: 6. Inverted Inverted Press Press (A-F (A-Frame rame Inverted Inverted Pres Press, s, Head to to Floor) Do 20 sec

1 2 3

7. L-sit (Single Leg Extended) - Hold for 20 sec 8. Hollow Body Series (Face Up, Side,Face Down) - Do each version for 20 sec (for Side version do both sides) Day 4

Active recovery day (work on Vitamin, Focused Flexibility, or other light training program)

Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed

GMB Integral Strength Program Charts

Quality: broken, rough, smooth, snappy