Nomad Your name here

Nº 1 Focus: Full body - Strength A Session Nº

Warm Up (example) Category Exercise Sets Reps MoP 1 2 3 4 5 6
5/side Th.bridge A1 Knee Dominant - Unilateral Step Down Variation 4 4+ Volume/Next progression
5 reps Down Up Dog A2 Bent Arm Push Maltese Push Up 4 6+ Volume/Forward Lean
10 reps Squat to Stand A3 Knee Dominant - Unilateral Step Down Variation 4 4+ Volume/Next progression
3 rounds A4 Bent Arm Pull Row Variation 4 6-8+ Volume/Feet Placement

Glossary Nº 2 Focus: Full body - Strength B Session Nº

A1 Minute 1, 5, 9, 13 Category Exercise Sets Reps MoP 1 2 3 4 5 6
A2 Minute 2, 6, 10, 14 A1 Knee Dominant - Bilateral Pansy Squat 4 4 Depth/Ease
A3 Minute 3, 7, 11, 15 A2 Bent Arm Push Dive Bomber Push Ups 4 4+ Volume/Spinal Control
A4 Minute, 4, 8, 12, 16 A3 Hip Dominant - Bilateral Sliding Leg Curl Variation 4 8+ Volume/Next progression
Sets A collection of reps A4 Bent Arm Pull Row Variation 4 4 ROM/Arch
Reps One complete movement
MoP Method of Progression Nº 3 Focus: Flow and Counterbalance Session Nº
Category Category of movement Category Exercise Sets Reps MoP 1 2 3 4 5 6
Bilateral Both limbs move similarly A1 Hinge Mobility Task 3 Point Hinge Precisions - left 4 1/side ROM/Balance
Unilateral Limbs move differently A2 Shoulder Mobility Task Single Arm Teacup - squat/quadru 45 reps / direction ROM/Control
SL/SA Single Leg / Single Arm A3 Hinge Mobility Task 3 Point Hinge Precisions - right 4 1/side ROM/Balance
A4 Shoulder Mobility Task Single Arm Teacup - squat/quadru 45 reps / direction ROM/Control

Nº 4 Focus: Mobility - Pelvic Control Session Nº

Exercise Category Sets Reps MoP 1 2 3 4 5 6
A1 Knee Dominant - Unilateral Cossack Windmill 4 4/side ROM
A2 Hip Dominant - Bilateral Cyrus 4 6-8 ROM
A3 Spinal Rotation Seated Rotation 4 3-4/side ROM
A4 Pelvic Control/Core Pelvic Rock 4 6-8 ROM/Lean Back

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 Nomad Your name here

Nº 1 Focus: Full body - Strength A Session no*

Warm Up (example) Category Exercise Sets Reps MoP 1 2 3 4 5 6
5/side Th.bridge A1 Knee Dominant - Unilateral -
5 reps Down Up Dog A2 Bent Arm Push Suggestion: Wide Grip
10 reps Squat to Stand A3 Knee Dominant - Unilateral -
3 rounds A4 Bent Arm Pull Suggestion: Pronated/Supinated Grip

Glossary Nº 2 Focus: Full body - Strength B Session no*

A1 Minute 1, 5, 9, 13 Category Exercise Sets Reps MoP 1 2 3 4 5 6
A2 Minute 2, 6, 10, 14 A1 Knee Dominant - Bilateral -
A3 Minute 3, 7, 11, 15 A2 Bent Arm Push Suggestion: Narrow Grip or Shoulder Focus
A4 Minute, 4, 8, 12, 16 A3 Hip Dominant - Bilateral Suggestion: Hip Extension (eg. Hip Thrust)
Sets A collection of reps A4 Bent Arm Pull Suggestion: Wide Grip
Reps One complete movement
MoP Method of Progression Nº 3 Focus: Full body - Strength C Session no*
Category Category of movement Category Exercise Sets Reps MoP 1 2 3 4 5 6
Bilateral Both limbs move similarly A1 Hip Dominant - Unilateral Suggestion: Knee Flexion (eg. Leg Curl)
Unilateral Limbs move differently A2 Straight Arm Pull Suggestion: Sliders/Front Levers
SL/SA Single Leg / Single Arm A3 Hip Dominant - Unilateral Suggestion: Knee Flexion (eg. Leg Curl)
A4 Straight Arm Push Suggestion: Pike Slide

Nº 4 Focus: That's up to you now. Session no*

Exercise Category Sets Reps MoP 1 2 3 4 5 6
A1 - -
A2 - -
A3 - -
A4 - -

Nº 5 Focus: Make sure to program for, not only the body you want... Session no*
Exercise Category Sets Reps MoP 1 2 3 4 5 6
A1 - -
A2 - -
A3 - -
A4 - -

Nº 6 Focus:.. But also for the body and life that you currently have. Good luck! Session no*
Exercise Category Sets Reps MoP 1 2 3 4 5 6
A1 - -
A2 - -
A3 - -
A4 - -

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Here are a couple of exercises that you can use in the Nomadic workout you’ll designed for yourself. These videos are only meant as
a demonstration and inspiration, not as complete tutorials. If you are unsure about how these exercises should be performed, please
get in touch with a trainer in your area/online to get the instruction necessary.

Bent Arm Push Bent Arm Pull Straight Arm Push and Pull
Push Up - Incline Face Pull (suspension trainer) Arching Hang
Push Up Inverted Row - Neutral (suspension trainer) Sliders
Push Up - Narrow Inverted Row - Wide (suspension trainer) Modified Front Lever
Maltese Push Ups Chin Up - (bar/branch/etc) Supported L-Sit
Dive Bomber Push Ups Archer Chin/Pull Up (bar/branch/etc) Tuck L-Sit
Archer Push Up Stemmed Chin Ups (bar/branch/etc) Tuck L-Sit Runs
Break Push Up Arched Pull Up (bar/branch/etc) L-Sit
One Arm Push Up Wide Archer Row Press Slide
One Arm Push Up - Offset Row Variation Elevated Press Slide
Scorpion Push Up Row Sit Back
Spider Push Up Sliders

Knee Dominant - Bilateral Knee Dominant - Unilateral Hip Dominant - bilateral Hip Dominant - Unilateral
Air Squat Split Squat Glute Bridge Kickbacks
Shallow Knee Bend Bulgarian Split Squat Glute Bridge - Feet ELV Skating RDL
Geisha Squat Cossack Squat Hip Hinge SL Hip Thrust
Deep Knee Bend Pistol Squat Hip Hinge - Long Lever SLRDL
Pansy Squat Skater Squat Hip Thrust SLRDL - Long Lever
Reaching Sissy Step Down Variation Bridge Thrust Variations Bridge Thrust Variations
Natural Leg Extension Reverse Lunge Sliding Leg Curl Variation Sliding Leg Curl Variation
Sissy Squat Skater Squat to Touchdown