INTEGRAL STRENGTH PHASE ONE - WEEK 1 - ASSESSMENT SESSION


Day Do This Notes (include your Ease & Quality rating)

Broad Jump: Perform three jumps and measure each one.

The last one is your starting point.

Shrimp Squat: How far down can you go with good form on
each leg?

Push-Up: At what level can you perform a push-up with good

form?

Bridge Press-Up: Are you able to push up into a bridge? If

Day 1
not, at what level can you perform this?

Chin-Ups: At what level can you perform a chin-up with good

form?

Inverted Press: At what level can you perform an inverted

press?

L-Sit: At what level can you perform a L-Sit?

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE ONE - WEEK 1 - PRACTICE CIRCUIT 


Rating Rating
Day Do This
Ease Quality

Active recovery day (work on Vitamin, Focused Flexibility, or

Day 2 no rating needed no rating needed
other light training program)

1. Broad Jumps - Do 3

2. Shrimp Squats (Step Back Lunge)- Start on weak leg. Do

Day 3 as many as you can in 20 sec (on each leg, with good form)
Do 3 rounds of this
circuit, rest 2-3 min 3. Push-Ups (Knee Push-Up) - Do for 20 sec
between rounds.
Work on the easiest
variation of the 4. Bridge (Shoulder Bridge) - Do for 20 sec
exercises.
5. Chin-Ups (Jump to Controlled Lower) - Do as many as you
can in 20 sec while not letting go of the bar
Round:
1 6. Inverted Press (A-Frame Inverted Press, Halfway) - Do 20
sec
2
3 7. L-sit (Toes on Floor) - Hold for 20 sec

8. Hollow Body Series (Face Up) - Do 20 sec

Active recovery day (work on Vitamin, Focused Flexibility, or

Day 4 no rating needed no rating needed
other light training program)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy
GMB Integral Strength Program Charts
INTEGRAL STRENGTH PHASE ONE - WEEK 1 - PRACTICE CIRCUIT 


Rating Rating
Day Do This
Ease Quality

1. Broad Jumps - Do 3

2. Shrimp Squats (Stall Step Back Lunge) - Start on weak leg.

Day 5 Do as many as you can (20 sec on each leg, with good form)
Do 3 rounds of this
circuit, rest 2-3 min 3. Push-Ups (Full Plank, Lower Knee Push-Up) - Do for 20
between rounds. sec
Work on the second
easiest variation of the 4. Bridge (Push To Top of Head on Ground) - Do for 20 sec
exercises.
5. Chin-Ups (Jump to Hold to Controlled Lower) - Do as many
as you can in 20 sec while not letting go of the bar
Round:
6. Inverted Press (A-Frame Legs Closed Inverted Press,
1
Halfway) - Do 20 sec
2
3 7. L-sit (One Foot on Floor) - Hold for 20 sec

8. Hollow Body Series (Side) - Do 20 sec (both sides)

Active recovery day (work on Vitamin, Focused Flexibility, or

Day 6 no rating needed no rating needed
other light training program)

Day 7 Rest day (relax and have fun!) no rating needed no rating needed

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts