Movement by Design · The Full Workout
The Full Workout
The whole program in one place, in the order you’ll run it. Plus the stretch routine that lives outside it. This is the practice you keep.
How to Run It
Start by getting through the entire program once. As you build your conditioning, work towards doing the whole thing twice through, or pick out several exercises to do a second time. Say you’ve finished the routine but you know your glutes are weak, or your shoulders are. Do those again.
Ready Stance goes into every standing exercise. Once you’ve learned it, it’s how you stand for everything that follows.
Where there are modifications or variations, begin where it feels right for you and progress from there. Fill in your own modifications based on where you are.
When the suggested reps feel easy, add more. Once you can get to the suggested repetitions with no residual soreness, increase the reps by 5. If 10 was the original goal, now go to 15. Once that’s done, it’s time to go up a level of resistance with the bands.
The stretch routine at the bottom lives outside the program. You can weave the stretches into your workout, but they also need to be done on their own, for the overall health of the nervous system and to reduce tension throughout the entire body. Think of it as unwinding the day.
Standing Posture from Week 2 is a reference, not an exercise. Come back to it any time.
The Workout · 21 Exercises
Quadricep & Psoas Stretch
Target → Front of thigh / front of hip
Pick the one that’s right for you
Knee Down, Foot Against Wall
Standing Quad Stretch
Foot on Chair
Half Kneel — Psoas Focus
Hold 5 seconds → release tension → repeat 3x. Do 2x each side.
Functional Breathing
Target → Diaphragm, 360 breathing, back awareness
5 breaths. Focus on quality, not speed.
TVA with Progressions
Target → Lower abdominal (between the two hip bones)
Progressions
TVA Supine
Alternating Legs
TVA Prone (All 4’s)
Supine: 2 breaths to set up → engage for 10 seconds → release. Repeat 5x.
Alternating Legs: 2 breaths → engage → lift leg → reset. Total 10x (alternating sides).
Prone: 2 breaths → engage → hold 10 seconds. Repeat 5x.
Bridge
Target → Glutes (with low back stability)
Hold 3 seconds at the top. Repeat 10–20x.
Single Leg Hip Extension
Target → Glutes (timing of glute function)
10–20x each side.
Horse Stance
Target → Pelvic and spine stability
Hold 3 seconds → switch sides. 6x total (3 each side).
Clam
Target → Deep lateral hip rotators, glutes
15 reps each side.
Wall Posture
Target → Muscles between shoulder blades + deep abdominals
Hold 5 seconds → release. Repeat 5x.
Hip Hinge
Target → Glutes
10 reps.
Shoulder Stabilization
Target → Muscles along the rib cage below the shoulder blade
Hold 3 seconds, release, repeat 5x.
Ready Stance
Target → A place of stability / feeling of immovability
Ready Stance goes into every standing exercise from here on. It’s how you stand for everything that follows.
Horizontal Wood Chop with Band
Target → Deep abdominals and obliques — pelvic stability with rotation
10 reps.
Hip Abduction (Standing)
Target → Outer hip
10 reps each side.
Low Row
Target → Middle back — shoulder stability and timing of movement
10 reps.
Squat
Target → Glutes (all variations)
Variations
Chair — Regular Stance
Chair — Wide Stance
No Chair — Regular Stance
No Chair — Wide Stance
10 reps. Begin where it feels right for you and progress from there.
Chest Press
Target → Chest and triceps
7 reps, then switch the forward leg to the left and repeat 7x.
Shoulder External Rotation
Target → External muscles of the rotator cuff
10 reps. Repeat on the opposite side.
Shoulder Internal Rotation
Target → Internal muscles of the rotator cuff
10 reps. Repeat on the opposite side.
Reverse Lunge
Target → Glute function and knee stability
Versions
Modified Reverse Lunge
Full Reverse Lunge
10 reps each side. Begin where it feels appropriate and progress from there.
Band Bicep Curl
Target → Biceps
10 reps.
Band Tricep Press
Target → Triceps
10 reps.
The Stretch Routine · Outside the Program
Intro to Stretching
Watch this once before you start the stretch routine.
Quadricep & Psoas Stretch
Target → Front of thigh / front of hip
Pick the one that’s right for you
Knee Down, Foot Against Wall
Standing Quad Stretch
Foot on Chair
Half Kneel — Psoas Focus
Hold 5 seconds → release tension → repeat 3x. Do 2x each side. Whichever one is appropriate for you.
Hamstring Series
Target → Hamstrings, inner thigh, outer thigh & hip
The 5 moves
Bent Knee Hamstring
Straight Knee Hamstring
Inner Thigh Fallout
Outer Thigh Crossover — Move 1
Outer Thigh Crossover — Move 2
Hold 5 seconds → release tension → repeat 3x. All 5 moves.
Pretzel
Target → Lateral hip (gluteal area)
Hold 5 seconds → release tension → repeat 3x. Do 2x each side.
Calf Stretch
Target → Upper and lower calf
2 Positions
Upper Calf (Straight Knee)
Lower Calf (Bent Knee)
Hold 5 seconds, release tension, repeat 3x — both positions.
Chest Stretch
Target → Chest muscles
Hold 5 seconds, repeat 3x.