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?”

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:”

Quadrants for Everybody

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:

Keep spreading your message of strength, health and wellness. You make difference in people’s lives!!
Guido”

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

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?”

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