The Motion School

Suggested Weekly Schedule

Movement - Part 1

Side flexion & Chest rotation

High Knee - 3 sec hold

Foot circles - In & Out

Hinge Squat

Shoulder dislocations - Regular

Shoulder dislocations - Reverse

Wrist warm up

Push Push switch

Arm swing coordination

Soft landing

Push push switch

Front & Back Leg swings

Precision Jump

Foot Taps + Floor touch

Counter Lateral walk - Forward

Advancing Diagonal

Counter Lateral walk - Back

Pike walk

Movement - Part 2

Week 1: Side Roll

Week 1: Half Catrwheel

Week 1: Air Bridge

Week 1: Half Cartwheel - Air Bridge

Week 2: Side-to-Back

Week 2: Air Bridge - Side Roll

Week 3: Air bridge Side-to-Back roll swipe

Week 3: Half Cartwheel - (return) Air Bridge

Week 4: Full combo

Wrist push up x 3

Passive hang

Session PDF

Supine 90 degree knee drops

T - Spine extension

Kneeling scapular push up (Breath emphasis)

Wrist push up x 3

Kneeling lunge PPT activation

Band lateral pull

Scapular push up

Passive hang + PPT

Box stretch

Kneeling PPT Lunge lifts offs

Banana Mix

Single leg good morning

Handstand Bail

Chest to wall Handstand

Front split pulses

Fist push-up

Eagle raise

Plow/ Hip hang

Strength PDF

Side flexion & Chest rotation

High knee - 3 sec hold

Shoulder dislocations - Regular

Shoulder dislocations - Reverse

Wrist warm up

Scapular push up

Hang + Leg lift

Single L. Good Morning

Push up - Basic

Push up - Advanced

Ring rows

Front split pulses

Box Breathing