Movement specs
Every block is assembled from a small set of patterns. These ten do most of the work, listed the way the portal lists them: prescription, effort, and what to swap when it does not suit.
Read the sheet
The lighter tint is the muscle assisting. The prescription column is the default starting point; your own block adjusts it from what you log.
SQ-01 · Squat
| Primary | quads, glutes |
|---|---|
| Assisting | abs, hamstrings, calves |
| Prescription | 4 × 5, 3 min rest |
| Effort | 1 to 2 in reserve |
| Load note | Heaviest lift of the week |
| Swap | Goblet squat lighter, pause squat heavier |
HN-01 · Hinge
| Primary | hamstrings, glutes |
|---|---|
| Assisting | back, forearms |
| Prescription | 3 × 8, 2 min rest |
| Effort | 2 in reserve |
| Load note | 70 to 80% of your squat |
| Swap | Dumbbell RDL lighter, single-leg RDL heavier |
HP-01 · Horizontal push
| Primary | chest, shoulders |
|---|---|
| Assisting | triceps, abs |
| Prescription | 4 × 6, 2 to 3 min rest |
| Effort | 1 in reserve |
| Load note | Primary upper push |
| Swap | Dumbbell press lighter, tempo press heavier |
VP-01 · Vertical pull
| Primary | back, biceps |
|---|---|
| Assisting | forearms, abs |
| Prescription | 4 × max minus 2, 2 min rest |
| Effort | 2 in reserve |
| Load note | Bodyweight, then added |
| Swap | Band-assisted lighter, weighted heavier |
VU-01 · Vertical push
| Primary | shoulders, triceps |
|---|---|
| Assisting | abs, traps |
| Prescription | 4 × 6, 2 min rest |
| Effort | 2 in reserve |
| Load note | Roughly 60% of your bench |
| Swap | Seated dumbbell press lighter, strict pause heavier |
HL-01 · Horizontal pull
| Primary | back, biceps |
|---|---|
| Assisting | hamstrings, forearms |
| Prescription | 4 × 8, 2 min rest |
| Effort | 2 in reserve |
| Load note | Matched to your bench volume |
| Swap | Chest-supported row lighter, Pendlay row heavier |
SL-01 · Single leg
| Primary | quads, glutes |
|---|---|
| Assisting | hamstrings, abs, calves |
| Prescription | 3 × 10 each side, 90 s rest |
| Effort | 2 in reserve |
| Load note | Where the imbalance shows up |
| Swap | Hold a rail lighter, rear foot elevated heavier |
HN-02 · Hinge
| Primary | glutes |
|---|---|
| Assisting | hamstrings, abs |
| Prescription | 3 × 12, 90 s rest |
| Effort | 2 in reserve |
| Load note | Often your heaviest lift by number |
| Swap | Floor glute bridge lighter, single-leg heavier |
CY-01 · Carry
| Primary | forearms, traps |
|---|---|
| Assisting | abs, obliques, calves |
| Prescription | 4 × 40 m, 90 s rest |
| Effort | Grip decides |
| Load note | Heavy enough to be a grip test |
| Swap | Suitcase carry lighter, longer distance harder |
CR-01 · Core
| Primary | abs, obliques |
|---|---|
| Assisting | shoulders, glutes |
| Prescription | 3 × 40 s, 45 s rest |
| Effort | Stop when the line breaks |
| Load note | Position, not weight |
| Swap | From the knees lighter, single-arm reach harder |
Patterns
Squat, hinge, horizontal and vertical push, horizontal and vertical pull, single leg, carry and core. Learn the pattern and the exercise name stops mattering.
Read the cues before the session, not during it. One cue per set is plenty. Holding three in your head at once reliably produces a worse rep than holding none.
The prescription column is a starting point, not a rule. Your own block sets the numbers from your assessment and moves them as you log. If the sheet says four by five and your portal says three by six, the portal wins.
Take the lighter or heavier option in the swap row, or pick another movement in the same pattern. The training effect survives the swap, which is the whole reason a block is organised by pattern rather than by exercise name.
These are general technique notes for healthy adults. They are not a substitute for in-person coaching and they are not clinical advice. If a movement causes pain, stop and speak to a qualified professional.
Membership
Answer the assessment and the first block is generated before you close the tab. No call, no consultation, no waiting list.
Membership is $11.99 per week in Canadian dollars, billed until you cancel. Cancel any time by email, phone or from your account settings. See the Terms of Service and membership details.