Can You Go
I hope you enjoyed Can you Go? To help you along, I created a YouTube Channel. As you open it, you will find a short introduction. Most of the movements noted in the book are in these videos and, if I miss one or something isn’t clear, I will continue to improve them.
If you bumped into this page and haven’t yet seen the book, here’s where to read the details and order if if you’d like: If you bumped into this page before reading the book and would like to see it, here’s the link again: “Can you Go?”
For Intervention, I added a long series of blog posts supporting the materials in the book.. There were not a lot of people reading these posts, although I did enjoy writing them. The YouTube videos might be more popular as they link to Dan John Strength Coach, my FaceBook page.
And, if I wasn’t clear enough on the Maffetone HR formula, read the master here.
For the Fundamental Human Movements
Push
Pull
Hinge
Squat
Loaded Carry
Sixth Movement
For more insights on the “Food” and Nutrition idea:
Marc Halpern does an insightful expansion on the book.
In case the Quadrants are still a “mystery:”
For more information about the “One” in the 1-2-3-4 Assessment, here is an email from a good friend:
“As promised here is some information on balance:
- http://m.medicalxpress.com/news/2014-12-ability-leg-brain-health.html
- Also, as I discussed with you the US military in 1941 used the balance test to see who would qualify for basic training. Then
- Non athletes and no hard labor workers were able to balance on one foot with eyes closed for 30 seconds
- Hard labor workers: 1 minute
- Athletes: 2 minutes
Guido Van Ryssegem, MS, ATC/R, CSCS, NBFE, RN Coordinator Athletic Training Services
The Basic Weekly Training Template: Basic Training for the Seasoned Trainee
Here’s an example of the three principles of Movement first, “If it’s important do it every day” and Repeat, repeat, repeat in action. Here we’re looking for a focused hinge and squat day on Monday, and a pull-centric day on Tuesday, which are countered by a heavy pressing day on Thursday and, as we gear up for the weekend, loaded carries on Friday. Yet, on each day, this workout adds a little of the other movements.
This workout involves a lot of repetitions. The load will make this workout harder, and this would be a more advanced program than Classic Conditioning in Ten Movements, as we’re asking for more variety in training.
Monday
Daily Warmup
- Groundwork (Rolling on the Ground)
- 15 Hinge Movements
5 Goblet Squats
then March in Place - Full Body Stretch
- 15 Hinge Movements, 4 Goblet Squats, then March in Place
- T Spine Mobility Work
- 15 Hinge Movements, 3 Goblet Squats, then March in Place
- Groundwork (rolling on the ground)
- 15 Hinge Movements, 2 Goblet Squats, then March in Place
- Full-Body Stretch
- 15 Hinge Movements, 1 Goblet Squat, then March in Place
- T-Spine Mobility Work
Subtotal: 75 Hinges and 15 Squats, and a lot of marching, stretching and rolling around
The Workout
Two times through these five movements, in a loop
1. 25 Hinge Movements
2. 5 Squat Movements
3. 15 Hinge Movements
4. Mini-Band Walk
5. Farmer Walk
Next, do this superset, back and forth between the two movements.
Pullups: 3-2-2-2-1
One-Arm Presses: 1-1-1-1-1
Two times through the following superset
25 Pulling Movements
5 Ab Wheels
Five times through this triset, looping through all three movements
25 Hinge Movements
10 Standing Hinge Movements
1 Goblet Squat
MondayTotals
Push: 5
Pull: 60
Hinge: 230
Squat: 30
Loaded Carries: 2 Variations
Sixth Movement Groundwork: 4
Tuesday
Daily Warmup
• Groundwork (Rolling on the Ground)
• 10 Hip Thrusts/15 Hinge Movements/5 Goblet Squats/March in Place
• Full-Body Stretch
• 10 Hip Thrusts/15 Hinge Movements/4 Goblet Squats/March in Place
• T Spine Mobility Work
• 10 Hip Thrusts/15 Hinge Movements/3 Goblet Squats/March in Place
• Groundwork (Rolling on the Ground)
• 10 Hip Thrusts/15 Hinge Movements/2 Goblet Squats/March in Place
• Full-Body Stretch
• 10 Hip Thrusts/15 Hinge Movements/1 Goblet Squats/March in Place
• T Spine Mobility Work
Subtotal: 125 Hinges and 15 Squats
The Workout
Three times through A and B
A. 24 Pulling Movements (3 variations of 8 reps)
B. 5 Ab Wheels
Next, do A and B in a superset, back and forth between the two movements.
A. Pullups: 3-3-2-2-1
B. One-Arm Presses: 2-1-1-1-1
Three times through A and B
A. 15 TRX Biceps Curls
B. 15 TRX Triceps Extensions
Finally, 2 Bear Crawl–Bear Hug with Heavy Bags
Tuesday SubTotal
Push: 6 (45 extensions)
Pull: 83
Hinge: 125
Squat: 15
Loaded Carry: 2 Variations
Sixth Movements: 4
Thursday
Daily Warmup
• Groundwork (Rolling on the Ground)
• 10 Hip Thrusts/15 Hinge Movements/5 Goblet Squats/March in Place
• Full-Body Stretch
• 10 Hip Thrusts/15 Hinge Movements/4 Goblet Squats/March in Place
• T Spine Mobility Work
• 10 Hip Thrusts/15 Hinge Movements/3 Goblet Squats/March in Place
• Groundwork (Rolling on the Ground)
• 10 Hip Thrusts/15 Hinge Movements/2 Goblet Squats/March in Place
• Full-Body Stretch
• 10 Hip Thrusts/15 Hinge Movements/1 Goblet Squats/March in Place
• T Spine Mobility Work
Subtotal: 125 Hinges and 15 Squats
The Workout
Do A and B in a superset, back and forth between the two movements
Pullups: 3-3-3-2-1
B. One-Arm Presses: 2-2-1-1-1
Three times through A and B.
A. Double Presses*: 2-3-5-10
B. Stretch
Round One: Light Double Presses
Round Two: Heavy Double Presses
Round Three: Medium Double Presses
Three times through A, B and C
A. 25 Hip Thrusts
B. 10 Goblet Squats
C. Suitcase Carry
Thursday SubTotal
Push: 67
Pull: 12
Hinge: 200
Squat: 45
Loaded Carry: 1 Variation
Sixth Movements: 4
Friday
Daily Warmup
• Groundwork (Rolling on the Ground)
• 15 Hinge Movements/5 Goblet Squats/March in Place
• Full-Body Stretch
• 15 Hinge Movements/4 Goblet Squats/March in Place
• T Spine Mobility Work
• 15 Hinge Movements/3 Goblet Squats/March in Place
• Groundwork (Rolling on the Ground)
• 15 Hinge Movements/2 Goblet Squats/March in Place
• Full-Body Stretch
• 15 Hinge Movements/1 Goblet Squats/March in Place
• T Spine Mobility Work
Subtotal: 75 Hinges and 15 Squats
The Workout
Do A and B in a superset, back and forth between the two movements
A. Pullups: 1-1-1
B. One-Arm Presses: 1-1-1
One time through the following
For the bulk of these, see these.
• Mini-Band Walk with Black (Hard) Band
• 3 Squat Variations
• Waiter Walk
• 3 Squat Variations
• Farmer Walk
• 3 Squat Variations
• Light Bag Carry
• 3 Squat Variations
• Medium Bag Carry
• 3 Squat Variations
• Heavy Bag Carry
• 3 Squat Variations
Two times through A, B, C and D
A. 15 TRX Triceps Extensions
B. 15 TRX Biceps Curls
C. 15 French Presses
D. 15 Barbell Curls
Friday SubTotal
Push: 3 (plus 30 extensions)
Pull: 3
Hinge: 75
Squat: 33
Loaded Carry: 6 Variations
Sixth Movements: 2
Weekly Totals:
Push: 81 (plus all extensions)
Pull: 158
Hinge: 605
Squat: 123
Loaded Carries: 11 Variations
Sixth Movements: 14 Variations
Exercise Selection
https://www.youtube.com/channel/UCrf_X-KnNGBy75IGsPuI7AQ
Groundwork
• Turkish Getup
• Naked Turkish Getup
• Basic Bodyweight Training
• Foam Rolling (and the like)
• Rolling on the Ground
Hinge Movements
• Swing
• Bulgarian Goat Bag Swing
• Stop and Pop, or Naked Swing
Goblet Squat
• Goblet Squat Regression
o Potato Sack Squat
o Doorknob Drill
o Six-Point Rock
Full Body Stretch
• Sun Salute (Yoga)
• Stoney Stretch
T Spine Mobility Work
• Windmill
• Windmill Stick
• Six-Point Zenith Stretch
Hinge Movements on Floor
• Hip Thrust
• Supine Bridge Plank
Pulling Movements
• Barbell Row
• Dumbbell Row
• TRX T-Y-I
• TRX Row
Presses
• Overhead Press
• Bench Press
• Double Kettlebell Press
• Single Press
If you bumped into this page before reading the book and would like to see it, here’s the link again: “Can you Go?”