Adam Green
12-Week Training Program · Fluid Movement System
SB = Swiss Ball · FR = Foam Roller · RB = Resistance Band · BW = Body Weight · DR = Dowel Rod · TP = Trigger Point Ball · RIR = Reps In Reserve (choose a weight where you have that many good reps left in the tank) · N + 30mmHg + 30mmHg = pump cuff to 70mmHg, flatten back to 100mmHg, maintain throughout · LRL = Left, Right, Left · RLR = Right, Left, Right
Phase 1A — Core & Posture
May 29, 2026
Stretches, Mobility & Activations
1
Oblique Stretch
| Reps | Sets | Tempo | Rest | Side | Intensity |
|---|---|---|---|---|---|
| 1 min | 1 (× 3 rounds) | 1 min hold | REST 30s | RLR | BW + SB |
- RLR = Stretch Right side first, then Left, and finish on the Right
- Trigger point: obliques & lats with FR, QLO with TP ball
▶
Oblique Stretch
video coming soon
SUPERSET — 1 Set
2A
Foam Roller Segmental
| Reps | Sets | Tempo | Rest | Intensity |
|---|---|---|---|---|
| 8 segments | — | 2 breaths/segment | REST 30s | BW + FR |
▶
Foam Roller Segmental
video coming soon
2B
MacKenzie Press Up
ALTERNATE: MacKenzie Press Up with Towel
| Reps | Sets | Tempo | Rest | Intensity |
|---|---|---|---|---|
| 5–10 reps | — | 2 breaths/segment | REST 30s | BW + FR |
- First 5 reps: thoracic only
- Last 5 reps: thoracic and lumbar
▶
MacKenzie Press Up
video coming soon
3
Dolls Hip Manoeuvre
| Reps | Sets | Tempo | Rest | Side |
|---|---|---|---|---|
| 10 | 3 | 1-5-1-X | REST 30s | LRL |
- LRL = Start with the Left side, then the Right, and finish with the Left
- One set each for LRL
▶
Dolls Hip Manoeuvre
video coming soon
Corrective Exercises
1
SB Static Oblique Hold
| Reps | Sets | Tempo | Rest | Intensity |
|---|---|---|---|---|
| 1:30 min | 2 ea. side | 1.5 min hold | REST 30s | BW + SB |
- Complete one side fully first (total TUT = 3 mins) before switching
- Always start with the weaker side first
▶
SB Static Oblique Hold
video coming soon
2
Reverse Hyper Extensions
| Reps | Sets | Tempo | Rest | Intensity |
|---|---|---|---|---|
| 10 | 2 | 1-8-1-X | REST 30s | BW + SB |
- Tuck pelvis, take an intra-abdominal breath, then engage TVA and pelvic floor — do this for each rep
▶
Reverse Hyper Extensions
video coming soon
3
Horse Stance Vertical
| Reps | Sets | Tempo | Rest | Intensity |
|---|---|---|---|---|
| 5 | 2 sets ea. side | 10 sec on / 10 sec off | REST 30s | BW + DR |
- Intra-abdominal breath, then engage TVA and pelvic floor — do this for each rep
▶
Horse Stance Vertical
video coming soon
4
Lower Abdominal 2
| Reps | Sets | Tempo | Rest | BP Cuff |
|---|---|---|---|---|
| 12 | 1 set ea. side | 4-0-4-0 | REST 30s | N + 30mmHg + 30mmHg |
- Pump cuff to 70mmHg. Using your back and lower abs, flatten back on cuff to increase to 100mmHg
- Maintain 100mmHg throughout the entire exercise
- Exhale to lift leg, inhale to lower leg
▶
Lower Abdominal 2
video coming soon
Core Finisher
1
Foam Roller Single Leg Core Activator
| Reps | Sets | Tempo | Rest | Intensity |
|---|---|---|---|---|
| 30 sec | 3 ea. side | 30 sec hold | REST 30s | BW + FR |
- Intra-abdominal breath, then engage TVA and pelvic floor — do this for each rep
▶
FR Single Leg Core Activator
video coming soon
Phase 1B — Core & Posture
June 5, 2026
Stretches, Mobility & Activations
1
Neck Side Flexion Stretch
| Reps | Sets | Tempo | Rest | Side |
|---|---|---|---|---|
| 3–5 | 3 | 5 sec on / 5 sec off | REST 30s | LRL |
- LRL = Start with Left side, then Right, finish with Left
- Trigger point neck with TP ball
▶
Neck Side Flexion Stretch
video coming soon
2
Levator Scapula Stretch
| Reps | Sets | Tempo | Rest | Side |
|---|---|---|---|---|
| 3–5 | 3 | 5 sec on / 5 sec off | REST 30s | LRL |
- LRL = Start with Left side, then Right, finish with Left
- Trigger point levator scapulae with TP ball
▶
Levator Scapula Stretch
video coming soon
3
SB Quad Stretch
| Reps | Sets | Tempo | Rest | Side | Intensity |
|---|---|---|---|---|---|
| 3–5 | 1 set ea. side | 5 sec on / 5 sec off | REST 30s | RLR | BW + SB |
- RLR = Start with Right side, then Left, finish with Right
- Trigger point quads with FR, TFL with TP ball
▶
SB Quad Stretch
video coming soon
4
Deep Glute Max Activator
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 10 | 4 positions | 3-0-3-0 | REST 30s |
- Focus on tucking hips under, arms overhead, hands flat on floor with elbows inside shoulders
▶
Deep Glute Max Activator
video coming soon
Corrective Exercises
1
Alternating Superman
| Reps | Sets | Tempo | Rest | Intensity |
|---|---|---|---|---|
| 5 | 2 sets ea. side | 1-8-1-0 | REST 30s | BW + SB |
▶
Alternating Superman
video coming soon
2
Supine Hip Extension – Feet on Ball
| Reps | Sets | Tempo | Rest | Intensity |
|---|---|---|---|---|
| 10–12 | 3 | 2-1-2-1 | REST 45s | BW + SB |
▶
Supine Hip Extension – Feet on Ball
video coming soon
SUPERSET — 1 Set
3A
Standing Wall Lean
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 3 min | 1 | 3 min hold | REST 30s |
▶
Standing Wall Lean
video coming soon
3B
Deep Cervical Flexor Activator
| Reps | Sets | Tempo | Rest | BP Cuff |
|---|---|---|---|---|
| 10 | 1 | 20 sec on / 10 sec off | REST 30s | N + 10mmHg |
- Pump cuff to 40mmHg, then flatten neck on cuff to increase to 50mmHg
▶
Deep Cervical Flexor Activator
video coming soon
4
Lower Abdominal 2B Standing
| Reps | Sets | Tempo | Rest | BP Cuff |
|---|---|---|---|---|
| 20 | 2 sets ea. side | 1-1-1-1 | REST 30s | 50mmHg |
- Pump cuff to 50mmHg, then maintain this pressure throughout every rep
▶
Lower Abdominal 2B Standing
video coming soon
Core Finisher
1
Short Stop
| Reps | Sets | Tempo | Rest | Intensity |
|---|---|---|---|---|
| 10 | 1 | 20 sec on / 10 sec off | REST 30s | BW + DR |
▶
Short Stop
video coming soon
Phase 1C — Core & Posture
June 12, 2026
Stretches, Mobility & Activations
1
Lunge Stretch
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 3–5 | 1 set ea. side | 5 sec on / 5 sec off | REST 30s |
▶
Lunge Stretch
video coming soon
2
ITB Stretch
| Reps | Sets | Tempo | Rest | Side |
|---|---|---|---|---|
| 1 min | 3 | 1 min hold | REST 30s | LRL |
- LRL = Start with Left side, then Right, finish with Left
▶
ITB Stretch
video coming soon
3
SIJ Mobilisation
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 10 | 1 set ea. side | 1-5-1-0 | REST 30s |
▶
SIJ Mobilisation
video coming soon
Corrective Exercises
1
Supine Lateral Ball Roll
| Reps | Sets | Tempo | Rest | Intensity |
|---|---|---|---|---|
| 5 | 2 sets ea. side | 2-6-2-0 | REST 30s | BW + SB |
▶
Supine Lateral Ball Roll
video coming soon
2
DNS Arm
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 1 min | 2 sets ea. side | 1 min hold | REST 30s |
▶
DNS Arm
video coming soon
3
Forward Ball Roll
| Reps | Sets | Tempo | Rest | Intensity |
|---|---|---|---|---|
| 10–12 | 3 | 2-3-2-0 | REST 45s | BW + SB |
▶
Forward Ball Roll
video coming soon
4
4-Point SIJ
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 10 | 2 sets ea. side | 2-1-2-1 | REST 30s |
▶
4-Point SIJ
video coming soon
5
Inch Worm
| Reps | Sets | Rest |
|---|---|---|
| 5m | 3 | REST 30s |
- Each set is up and back
▶
Inch Worm
video coming soon
Core & Zone Finisher
1
Seated Posture Trainer
| Reps | Sets | Tempo | Rest | Intensity |
|---|---|---|---|---|
| 30 sec | 3 ea. side | 30 sec hold | REST 30s | BW + SB |
▶
Seated Posture Trainer
video coming soon
2
Feldenkrais Shoulder Spine Integrator
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 10 | 2 sets ea. side | Breathing | REST 30s |
- Choose 2 of the 4 positions to complete — refer to the video
▶
Feldenkrais Shoulder Spine Integrator
video coming soon
Phase 2A — Primal Patterns
June 19, 2026
Stretches, Mobility & Activations
1
Deep Glute Max Activator
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 10 | 4 positions | 3-0-3-0 | REST 30s |
▶
Deep Glute Max Activator
video coming soon
Functional Movement Exercises
1
Reverse Woodchop
| Reps | Sets | Tempo | Rest | Side |
|---|---|---|---|---|
| 12–15 | 2 RIR × 2 sets ea. side | 1-1-1-1 | REST 60s | LRL |
- LRL = Left side first, then Right side, and finish with the Left
▶
Reverse Woodchop
video coming soon
2
Split Stance Mid Cable Pull
| Reps | Sets | Tempo | Rest | Side |
|---|---|---|---|---|
| 12–15 | 2 RIR × 2 sets ea. side | 1-1-1-1 | REST 60s | LRL |
- LRL = Left side first, then Right side, and finish with the Left
- Start with a high cable pull, then progress to mid
▶
Split Stance Mid Cable Pull
video coming soon
3
Static Paloff Press with Rotation
| Reps | Sets | Tempo | Rest | Side |
|---|---|---|---|---|
| 10 | 2 sets ea. side | 1-5-2-2 | REST 30s | LRL |
- LRL = Left side first, then Right side, and finish with the Left
▶
Static Paloff Press with Rotation
video coming soon
4
Single Leg Hip Extension – Back on Ball or Bench
| Reps | Sets | Tempo | Rest | Intensity |
|---|---|---|---|---|
| 12–15 | 2 sets ea. side | 1-1-1-1 | REST 45s | Bench or SB |
▶
Single Leg Hip Extension – Back on Ball or Bench
video coming soon
5
Ring Inverted Pull Ups
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 10–12 | 3 | 2-1-2-1 | REST 45s |
▶
Ring Inverted Pull Ups
video coming soon
6
Prone SB Jackknife
| Reps | Sets | Tempo | Rest | Intensity |
|---|---|---|---|---|
| 8–12 | 3 | 2-1-2-1 | REST 30s | SB + DR |
▶
Prone SB Jackknife
video coming soon
Core Finisher
1
Horse Stance Horizontal
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 5 | 2 sets ea. side | 10 sec on / 10 sec off | REST 30s |
▶
Horse Stance Horizontal
video coming soon
Phase 2B — Primal Patterns
June 26, 2026
⚙️ Equipment required: GHD (Glute Ham Developer)
Stretches, Mobility & Activations
1
Glute Medius Activator
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 10–20 | 3 sets ea. side | 1-1-1-0 | REST 30s |
- Complete one side fully before moving to the other
▶
Glute Medius Activator
video coming soon
Functional Movement Exercises
1
Walking Lunge with Rotation
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 10 | 3 RIR × 3 sets ea. side | 1-1-1-1 | REST 60s |
▶
Walking Lunge with Rotation
video coming soon
2
Split Stance Mid Cable Push
| Reps | Sets | Tempo |
|---|---|---|
| 12–15 | 2 RIR × 2 sets ea. side | 1-1-1-1 |
▶
Split Stance Mid Cable Push
video coming soon
3
Overhead Squat
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 12–15 | 3 RIR × 2 | 2-1-1-0 | REST 45s |
▶
Overhead Squat
video coming soon
4
Cable Standing Oblique Crunch
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 12–15 | 2 RIR × 2 sets ea. side | 1-1-1-1 | REST 45s |
▶
Cable Standing Oblique Crunch
video coming soon
5
GHD Back Extension
| Reps | Sets | Rest |
|---|---|---|
| 12–15 | 2 | REST 75s |
▶
GHD Back Extension
video coming soon
6
2 Point DB Row
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 12 | 2 RIR × 3 sets ea. side | 1-1-1-1 | REST 60s |
▶
2 Point DB Row
video coming soon
Core Finisher
1
Horse Stance Crawl
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 10 | 3 sets ea. side | 1-0-1-0 | REST 30s |
▶
Horse Stance Crawl
video coming soon
🌙 Night Time Program
Runs alongside all phases, every night
Why at night? Fascial stretches (ELDOAs) cause temporary ligament laxity, which creates a spinal instability risk if performed before activity. Always complete this program at night, after your day is done. Finish with the Core Activator — this is non-negotiable.
ELDOAs
1
ELDOA L3/L4
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 30 sec | 3 | 30 sec hold | REST 30s |
▶
ELDOA L3/L4
video coming soon
2
ELDOA L4/L5
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 30 sec | 3 | 30 sec hold | REST 30s |
▶
ELDOA L4/L5
video coming soon
3
ELDOA L5/S1
| Reps | Sets | Tempo | Rest |
|---|---|---|---|
| 30 sec | 3 | 30 sec hold | REST 30s |
▶
ELDOA L5/S1
video coming soon
Core Activator
1
Foam Roller Single Leg Core Activator
| Reps | Sets | Tempo | Rest | Intensity |
|---|---|---|---|---|
| 30 sec | 3 ea. side | 30 sec hold | REST 30s | BW + FR |
- Always finish your ELDOAs with this exercise — non-negotiable
- Intra-abdominal breath, engage TVA and pelvic floor each rep
▶
FR Single Leg Core Activator
video coming soon