Training With Pampy
Functional
Functional
Movement
PHASE 1 / 5
Introductory Phase
Ideally, practise this Phase 1/5 routine daily. This is our starting point — building comfortable functional movement before we progress.
Before You Start
1
Start slowly, using a range of movement that best fits you.
2
Be particularly conservative with the lunging range
in Exercise 2.
3
Start by practising just one set of each movement.
4
When you feel comfortable and ready,
build progressively towards two sets.
5
Phase One requires no weights.
Movement first — loading can come later.
Recovery
10 Sec Rest Between All Sets
♫ POP SOME MUSIC ON.
Follow the program down the phone and use each demonstration
to guide the movement.
Phase One
5 Movements
1
Rotations
2 × 20
Movement Demonstration
2
Lunges With Rotations
2 × 5 LEFT / 5 RIGHT
Movement Demonstration
START CONSERVATIVELY.
Keep your lunging range comfortable. Depth can gradually increase as your movement and confidence improve.
Keep your lunging range comfortable. Depth can gradually increase as your movement and confidence improve.
3
Rockets
2 × 10
Movement Demonstration
4
Prone Twists
2 × 10
Movement Demonstration
5
Walk Outs
2 × 10
Movement Demonstration
Phase One Goal
MOVE WELL.
MOVE WELL.
THEN BUILD.
Start with one set. Build towards two sets as your movement, control and confidence improve.
COMPLETE 30 SESSIONS
Once you've completed 30 Phase One sessions, inform Brad Pamp so we can move forward.