10 STAGES OF MOVEMENT

Ten stages of movement with Coach Glossop​. Each stage includes an exercise from each of the following movement patterns: squat, bend, lunge, pull, push, twist, abdominal & conditioning.

Correct movement is key and being able to correctly progress and regress an exercise is fundamental. There are so many options when it comes to exercise selection, so Jordan has included a set across ten stages to give you some direction.

Stay tuned as Jordan brings you each stage one by one here on the website, over on YouTube and Instagram.

STAGE 1 MOVEMENTS

Squat: Bodyweight squat

Bend: Prone cobra

Lunge: Bodyweight lunge

Pull: Cable pull down

Push: Bodyweight press

Twist: Cable palloff press

Abdominal: Deadbug

Conditioning: Bodyweight burpee

STAGE 2 MOVEMENTS

Squat: Goblet squat

Bend: Back extension

Lunge: Split squat

Pull: TRX neutral row

Push: Floor press

Abdominal: Plank

Twist: Palloff hold w/step

Conditioning: Skip

STAGE 3 MOVEMENTS

Squat: Safety bar squat

Bend: Ukranian deadlift

Lunge: Lateral lunge

Pull: Three point single arm row

Push: Flat bench press

Twist: Mid cable pull

Abdominal: Swiss ball crunch

Conditioning: Rower

STAGE 4 MOVEMENTS

Squat: Barbell high bar back squat with pause

Bend: Kettlebell swing

Lunge: 10 Step lunge pattern

Pull: Bent over row with dumbbells

Push: Mid grip spotto press

Twist: Mid cable push

Abdominal: Leg raise on swiss ball

Conditioning: Skipping

STAGE 5 MOVEMENTS

Squat: Barbell high bar back squat

Bend: Romanian deadlift with dumbbells

Lunge: Lunge with twist using bumper plate

Pull: Barbell bent over row

Push: Barbell flat bench press

Twist: Side plank

Abdominal: Plank on swiss ball

Conditioning: Sled runs

STAGE 6 MOVEMENTS

Squat: Barbell front squat with a pause

Bend: Romanian deadlift with barbell

Lunge: Goblet step

Pull: Chinup

Push: Incline bench press with dumbbells

Twist: Side plank with cable row

Abdominal: Body saw on swiss ball

Conditioning: Air bike sprints