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Phil Bryant

@phil_moves

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Coach/Mentor @aimtribe
🚗 @lancelot_mk6

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THE NOT SO GLAMOROUS

It comes in many forms and under many titles and has many flavours.

Prehab. Mobility. Joint Prep. Core Training etc.

This is just our version.

The stuff you should be doing to support your main training.

Keeping the areas that aren't addressed with the big pieces moving so you can keep working hard and making Gainz.

A bodyweight focused program, the way we layer it up will typically include:

1. Accessible Straight Arm Scapular Strength.
2. Active Lower Body/Hip Flexibility.
3. Core Specific Movements.

This isn't a hard rule and doesn't need to be it's own session. You can work on pieces as accessories or even warm ups for other things.

It's what we find supports our other training nicely.

Ricky has just got back from overseas and we went through his new phase of this work yesterday.

Check it out ☝️

Warm up.

A1. Dynamic Table Tops.
A2. Straight Leg Box Straddles.
A3. Hanging Straddle Knee Raise.
- x2-4x10ea

B1. Elephant Walks x2min
B2. L-Sit x10-15sec
- x2-4

C1. Side Plank Arch Ups x10ea
C2. Arch Hang x2x5sec
C3. Long Lunge Pulses x25ea
- x2-4

The better you get at this work, the more of it you can get done.

And remember, Gainz here are when the work feels less sh*t 😌

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD

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Anatomy in Motion making sure these legs don’t miss a beat. 🦵🏼🏋️‍♀️ @aimtribe @phil_moves @vik_hawksley

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PERSONALISATION.

There are nearly an infinite number of options we have when it comes to training.

Methods, equipment, physical qualities, etc

We would also point out that not every option is suitable.

Does it fit within your goals?

Is it accessible and realistically doable?

How much, how often, for how long to see results?

What do you want vs what do you need?

It goes beyond Barbell vs Dumbell vs Weightlifting vs Calisthenics.

Yes, there are only so many ways we can move (squat, hinge, push, pull etc) however each of these things will look different across the board.

Make sure the training suits you, your ability, your lifestyle and your goals.

Then attention and effort sprinkled over consistency is the recipe for success.

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD

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GETTING STARTED

Incorporating Strength & Movement into your routine is a tricky thing.

How much do I do?

Which movements should I do?

What does Strength & Movement even mean?

It's pretty broad, we know. However all that means is we get to pick and choose from more to benefit our training.

All it needs is to have an element of coordination you can engage with whilst also challenging you to get stronger in some capacity.

This might just be for novelty or variety.

Could also be supplementary or complimentary work to assist with the core elements of your training.

Here are some options pulled from Mary's current program to try.

1. Half Kneeling Windmill.

Great for shoulders and hips. Make sure you're hinging from the hips. Eyes on the weight and push your arm away from you the entire time.

2. Shoulder Extension Roll outs.

Arms behind you. Grip the bar and roll it, do not crunch/use your abs. We want the shoulders down and back, pushing the arms away from you.

3. Copenhagen Plank.

Classic for the adductors. Keep the legs straight and hips forwards. We want to squeeze the hips up as high as we can.

4. Hip Flexor Crunch.

Loaded at length. Anchor the foot low, start with a generous bend in the knee. Lean back, draw the knee with you, push the leg and chest "up" not "in" to avoid the abs taking over the work.

In Mary's case, we're doing this as a circuit. However each of these can be done on it's own or combined with other movements too.

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD

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YOU HAVE IT BACKWARDS

When choosing a program or structuring your own training, it's important to remember one very important thing.

The Program should serve you.

Not you serving the program.

Developing a good routine with training/exercise takes time, trial, error, doing it poorly before doing it well.

Ask yourself.

Does the work I'm doing contribute to my goals?

Does the timing or hours required to complete it fit with my other commitments?

Is the training intensity or volume an appropriate amount for my level of experience?

Yes working with a Coach can offset much of this entire process but even then, communication to land on a workable training structure still takes time.

What's important is that you're not redesigning your entire life because you just HAVE to add an extra session.

What can you ACTUALLY commit to?

What can you ACTUALLY complete with the time available?

Are your goals ACTUALLY suitable?

When in doubt, keep it simple.

Try getting more out of less before adding or doing more.

Effective effort can often times yield more than perfect programming.

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD

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UPPER BODY DEVELOPMENT

Having recently spoken about things to consider for Leg Day, here's a couple things to keep in mind for Upper Body Development.

If we think about our Leg Day guidlines, they all essentially apply for Upper Body.

There is however, more emphasis on variety than intensity.

The shoulder is a complex joint with multiple moving parts.

Upper arm, shoulder blade, collar bone and almost every muscle above your waist is attached to one of these 3 things.

To keep variety simple, think about training your arms in as many positions as you can.

- Over head.
- In front of you.
- Out to the side.
- Behind you.
- Movements that include rotation.

Not all at once. We still need enough time with an position or exercise to progress it.

When was the last time you worked on getting your arms behind you?

Or pressing away to the side?

Easiest approach will be incorporating this as accessories or part of your warm up (as long as they don't detract from your main work).

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD

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LEG DAY

The session that strikes fear into the hearts of true Gym Bro's.

Probably every session if you're involved in competitive sport.

It's all kinda the same.

But also kinda different.

We know that legs thrive on intensity.

So check these things when selecting lower body work.

1. Is it accessible.

You need to be able to get into the positions you're after to load them. You also need access to the right equipment.

2. Does it align with or support your goals.

Whether it be Primary lifts or accessories/supporting lifts, don't have lower body work that you don't need in your program. This usually means doing too much of something. An extra Squat variation you don't need. 2 extra moves to hit the glutes.

3. Is it challenging yet progressive.

Can you actually make measurable improvements with this exercise. If you've been grinding away at something for a month to no change or improvement, make a change. Either with dosage or set up/variation.

4. Do you enjoy it.

This is a double edged bonus point. There are some lower body movements reserved for the depths of Hell but sometimes even they can leave us with some sense of satisfaction. If we survive them... Sometimes the added mental load of doing an exercise isn't worth it on top of an already hard program. Don't do this unnecessarily. Like point 1, mentally accessible is something we overlook.

Don't forget. Training needs to serve you. Not the other way around.

Check out some of the early morning Crew's Lower Body work ☝️

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD

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WHEN IN DOUBT...

Simple and effective wins every time.

Tania has made a shift away from the splits this year to more typical strength training.

A strong squat and more chin ups is on the cards.

Unfortunately Tania only have one opportunity a week to come in and get this work done we it needs to be hard enough to make progress but not so hard she can't function the next week.

Program is as follows.

A1. Back Squat: 4x 8, 6, 4, 2.
A2. Chin Ups: 2x 3-5 (weighted drop-set)
A2.1. Archer Rows: 2x6-8ea

B1. Hip Thrust: 3x8-10ea
B2. Archer Push Up: 3x6-8ea

Small consistent gainz is the aim here, instead of making leaps and bounds in a single area.

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD

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REFINEMENT

The initial period after we wrap up Foundations with new Tribesters, whether for our Personalised Group sessions or 1:1's, follows the same thinking.

Double down.

We've just spent a handful of weeks going through what we consider the basics.

Hanging. Bending. Squats. Pushing etc.

After that, we push.

This period allows us to settle into a new routine as the work is familiar, less to learn.

We get to practice these movements more and take greater ownership in sessions.

Stress testing our ability by gradually being exposed to higher intensity.

Stripping things right back to the bare essentials gives us the clearest view of where we're at. Once we know, we can see what needs to be done to move better and build better.

In Louis' case ☝️ we've been able to address some weak links to move with less pain and greater range of motion.

We're only just getting started too.

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD

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Different kind of work, same mindset. 🏋️‍♀️#strengthandconditioning @aimtribe

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BENCH PRESS

A Gym Bro's best friend.

Running through Bill's Bench Press work recently.

The prep may seem like a lot but it's short, sharp and takes less than 10min.

We just want the arms and shoulders moving and feeling good.

The actual work itself, after a couple of blocks working volume, then paused Bench we're introducing some intensity with a simple pyramid format.

4 sets x 8, 6, 4, 2

We're not trying to totally maximise strength output in this phase so approaching the later/heavier sets under some fatigue is ok.

It's about getting used to harder efforts with some heavier weight than we've touched on before.

Allowing us to push to a point where form starts to breakdown with less risk than true max effort sets.

Check out he's doing ☝️

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD

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ONE OPTION

After seeing the recent upper body success of a few others in the Tribe, Sarah decided she wasn't to be left out.

Consistently working on her chin ups, she's been chasing 2 in a row for some time.

She's calling in a shift in her confidence but from our end we see something else.

Commitment to the process. Consistently showing up. Hard work and big efforts when it counts.

All things that mean success will be the only option.

It's just a matter of time.

Awesome work Legend!

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD

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