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Anatomy In Motion Training App gives you instant access to smart programming that prioritises stength, flexibility with the support of an epic online community

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Anatomy In Motion

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Format: x2 Strength x1 GST
Intention of this program is to introduce & blend different modalities. 
We’re going to start developing lowerbody strength using fundamentals lifts and lay down solid base for upperbody strength using gymnastic + calisthenic influenced methods while introducing + sprinkling in key flexibility concepts throughout the training week
This is perfect for those who’re new to strength & movement training
Broken into 2 x6 week blocks of training we’re looking to build momentum & prepare ourselves for bigger/complex movements


Strength

Flexibility

Conditioning 

Foundational

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BASIC BEAST BUILDER (3 DAY/WEEK)

Phase 1

Phase 2

Intention of this program is to introduce & blend different modalities. 
We’re going to start developing lowerbody strength using fundamentals lifts and lay down solid base for upperbody strength using gymnastic + calisthenic influenced methods while introducing + sprinkling in key flexibility concepts throughout the training week
This is perfect for those who’re new to strength & movement training
Broken into 2 x6 week blocks of training we’re looking to build momentum & prepare ourselves for bigger/complex movements


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BASIC BEAST BUILDER (4 DAY/WEEK)

Intention of this program is to step things up! 
We’re going to not only get stronger but also look to upgrade our hardware (add some muscle).
While we predominantly look to stress lower limbs using external loads like barbell, dumbbell or KBs, we’ll be using calisthenic/gymnastic style training for the upper body.
This is perfect for those who’ve done BASIC BEAST BUILDER or who’ve got little experience in strength training. 
Broken into 2x6 week block training, this program will have us do x2 lower (hinge & squat) & x2 upper (BAS & SAS) body sessions/week. 


Muscle

Structural

Fundamentals

Lifting

Calisthenics 

Straight & Bent arm Strength

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UPGRADING BASIC BEAST

GET BENT
Intention of this program is to make you strong & bendy.
Whether you want to touch your toes, bend backwards or start your front/middle splits journey, this program is designed to get you started building towards bigger expressions.
This would be perfect for those who’ve done BASIC BEAST BUILDER or who’ve already got a little experience in flexibility training.
We’re looking to improve our range of motion in various positions: long/wide stance to improve lower body alongside our trunk & shoulder flexibility.
This 12 week block of training can be done either over 3 or 4 days/week.


Strong & Bendy

Mobility

Movement

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GET BENT (3 DAY/WEEK)

Phase 3

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GET BENT (4 DAY/WEEK)

As it says on the tin, intention is to develop strength & size.
This is designed for those who are familiar with traditional training and are looking to develop aesthetics & performance. Training is split over 4 days where you’ll be building squat & calisthenic essentials in the form of chin up + dip. Look forward to hitting a full body structural lifting day biasing hinge movement alongside a gymnastic strength conditioning session to round out the week

There is a “beginner” & “Intermediate” version of this program where the intentions are the same, but the path differs. 
Beginner: For those who haven’t squatted for a little while + don’t have sets of clean x5 chin ups & dips. You’ll use this block of training to build confidence & capacity.
Intermediate: For those who’ve been squatting + can do multiple sets of x5 chin ups & dips. You’ll use this block to accumulate & push the big movements. 


Hypertrophy 

Strong & Swole

Squat & Bent arm strength

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STRONG & SWOLE (BEGINNER)

Phase 2 

Phase 4 

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STRONG & SWOLE (INTERMEDIATE)

This program is designed to for those who’ve never trained, are on the comeback from an injury or athletes looking for some simple options to move their bodies in ways that their sport/hobbies/training domain doesn’t allow
Different to a traditional program as this training isn’t periodised which basically means it’s not divided into chunks of block/phases. You can do this for few weeks or months.
This to allow individual the freedom to create a unique training experience for themselves to build trust & confidence in their own body & the way they move.
You’ll be conditioning your joints, exploring different ranges, learning to coordinate & build a strong base to tackle bigger projects.
Training is split over 4 days where you’ll be focusing on either ankle + hips, shoulder + elbow, knee + hips & back + shoulders. Each training day will also have a core-set focus.


Rehab

Foundation

Beginner 

Feel good

Building base

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REVIVE & THRIVE

Block 1

Powerhouse Pump!
This is all about upgrading the hardware.
We’re talking bursting sleeves and ripping jeans. Building muscle is what we’re 
here for.
Primarily using a pre-fatigue style of training to get more out of less we’ll be 
focusing on hitting different parts of the body though Squat, Hinge, Push and Pull
patterns.
This program is intended for experienced people who want to get some size before strapping in for a big strength block. Can also be used to take a break form a skill block.
Disclaimer here – not for somebody new to training!
Training 4 days across 16 weeks. There will be 2 lower body days covering 4x4 
week phases and 2 upper body days covering 2x8 week phases.
When undertaking this program make sure you ready to eat big & sleep big!
See you on the inside to experience, the Powerhouse Pump.


Muscle building

Strong & swole

Lifting 

Structural 

Volume 

POWERHOUSE PUMP

Bend & Transcend 
Time to take a step deeper into the world of flexibility development.
This program is 2 days across 18 weeks, looking at some of the big expressions 
of range of motion.
Front splits + Back Bridge on day 1. 
Pancake + Skin the Cat on day 2.
There are 3x6 week phases*. Phase 1 is focused on various positions as they 
relate to each expression. Phase 2 looks at ways of building strength in these 
positions. Phase 3 is focused on flexibility, specific to each expression. 
Bend & Transcend is perfect for people who are newer to flexibility specific 
training or those with experience looking for a fresh take. We recommend 
completing GET BENT before starting this program but it’s not a requirement.
*Phases can be repeated or done independently if appropriate
**Can be done with adjacent to strength programs (Reach out to Vik on community platform)


Pancake

Backbridge

Front split 

Skin the cat

BEND & TRANSCEND

Perfect for those hobbyist (Combat sport, Climbers, Yogis, Triathlete, etc) or those shy on training time! The intention is to work 2 full body sessions/week that blends flexibility, lifting & calisthenic modalities. You can train the sessions any days of the week you choose, ideally with 1-2 days rest between. Feel free to do additional specific training days like cardiovascular, skill or set discipline.

FULLBODY FUSION VOL 1.

FULLBODY FUSION VOL 2.

FULLBODY FUSION VOL 3. 

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HANDSTAND FOUNDATION

Perfect for those who're ready to step up on their upside journey. Intent here is to strengthen & condition your ability to stand on your hands. Programmed for 6 weeks but can be pushed to 8-10 weeks if you're seeing  increase on your hold time's. 
This block of training is critical before moving onto "float" program. 

HANDSTAND S&C (BEGINNER)

Perfect for those who are more experienced in handstand or have previously done the HS S&C vol1. Intent here is to strengthen & condition your ability to stand on your hands using "tuck handstand" as main movement which is no joke! Programmed for 6 weeks, this block of training is will compliment "float or hang-time" programs. 

HANDSTAND S&C (INTERMEDIATE)

Introducing "balancing" side of hand-balance. Intent here is to start understanding how to start getting into handstands alongside using your hands to calibrate & balance aka FLOAT. This program should be done ideally after a HS S&C training block. 

HANDSTAND FLOAT VOL 1.

Looking to evolve the "balancing" side of hand-balance. Intent here is to start playing with different orientation for the shoulders & hips so we can build capacity to influence our balance aka FLOAT. This program should be done ideally after a HS S&C training block. 

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HANDSTAND FLOAT VOL 2.

Drawing inspiration form gymnastic exercises & techniques, these sessions are dedicated to building the body up to improve strength, skill, flexibility, coordination & conditioning to enhance overall athleticism

We primarily use bodyweight exercises, introduce baseline straight & bent arm strength, do corset & joint conditioning alongside dynamic & end range flexibility protocols.

Think about GST as tightening up those nuts & bolts that often get neglected & hold us back from doing the big & cool moves! This makes GST perfect to either be integrated within a fullbody split or when in between training blocks/programs.  

Like any form of strength training, gymnastic strength training utilizes progressive overload to continually challenge the body and stimulate adaptation. This is achieved by increasing repetitions, sets, difficulty of exercises, or adding external resistance over time.

Although the programs are laid out over 6 weeks, these can be done for shorter or longer periods of time depending on training focus/priority. 



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GYMNASTIC STRENGTH TRAINING: GENERAL 1

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GYMNASTIC STRENGTH TRAINING: GENERAL 2

Block 2

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GYMNASTIC STRENGTH TRAINING: CONDITIONING 1 

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GYMNASTIC STRENGTH TRAINING: CONDITIONING 2

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GYMNASTIC STRENGTH TRAINING: CONDITIONING 3

Designed for those looking to implement simple flexibility session into their training with the simple goal of moving & feeling better. These sessions are gentle with a focus on whole body using mixture of both static & dynamic movements which are low in intensity.  

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BASIC BENDY V1.

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BASIC BENDY V2.

This is a hypertrophy training block to grow those quads using Squats. We're going to adopt pre-fatigue method in this program. You'll be doing 3x4week phases x1 day/week which is perfect if you're working upperbody strength or skill programs. Quick tip: Stay 2 steps behind what you think you need to be doing on intensity on the first week of each phase so you can use that information to push for 3 week.

Squat

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QUAD-FATHER 

This is a long "technical training block" for those who need to troubleshoot their squat or simply want to upgrade their quality of back squat. Spanned over 18 weeks with 6 phases of 3 weeks, you'll only be squatting x1/week. This program isn't about setting records but rather exposing yourself to improve qualities like coordination, flexibility and strength (muscle/tendons) all while working with new squat variation ever 4th week to continually develop your squat. There is also "OPTIONAL" bent arm strength density block for those with time & keen to build jacked upperbody. 


(optional bent arm strength density block)

Hypertrophy

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KNEE BENDING BAPTISM 

Phase 4

Phase 5

Phase 6

Welcome to a Squat Density training block where we'll look to keep the load (between 70-80% of max) & volume (24/25 reps) consistent  for 12 weeks but there is a gradual (weekly) increase in intensity. This training block is great to improve strength, conditioning and motor learning aka technique. Great thing is you can use variations of Squats (back, front, zercher, etc) for the 12 weeks. Perfect as a maintenance block if doing other strength programs.  There is an optional "gymnastic strength training" or GST accessory work for those wanting some diversity. 

Density block

QUOTA QUEST  

Uncle Wendler's 5/3/1 strength program is a powerhouse regimen designed for those who crave steady, sustainable gains in strength. This program strips away the fluff and focuses on the essentials, using simple yet brutally effective principles.

At its core, the 5/3/1 program revolves around a four-week cycle. Each week hones in on a specific rep scheme: week one with sets of 5, week two with sets of 3, and week three culminating in the heavy 5/3/1 scheme, followed by a deload week to ensure recovery and growth. By working off a training max set at 90% of your actual max, Wendler ensures that progress is relentless but safe, preventing burnout and injuries.

This program isn't just about lifting heavy; it's about lifting smart. Wendler's philosophy of progressive overload ensures that with each cycle, the weights increase (second cycle +5kg & third cycle +10kg), pushing your limits and turning you into a stronger version of yourself. Whether you're a seasoned powerlifter or a gym enthusiast aiming for new PRs, Wendler's 5/3/1 offers a clear path to unprecedented strength gains, making it a staple in strength training circles worldwide. P.S. If you struggle with numbers like me then reach out on the community platform so I can share a ready made load calculator.