Taylor’s Training Plan
What’s up Shooter and welcome to your new training page!
What you will see on this page is a plan divided into three main sections:
(1) Daily Movement Practice, (2) Hip Specific Inputs
Through this organization, you’ll be able to choose the vessel of movement stimulus that best matches your current intention & expression. Whether you need clarity on what that might look like, have any questions or concerns, or simply want to share an update, just know I’m always a text message away.
Time to get after it!
Daily Movement Practice
*** These four movement inputs are meant to be woven into your day as often as possible. They address so many essential variables of physical development that, if you focused solely on these four patterns, you’d build a solid foundation for the rest of your life. Work toward becoming highly competent in each input, remember to continually challenge your body by exploring their many variations and progressions.
Calf Bounces/Rebounds: 3+ Minutes Accumulatively
*** Just like with SH, there are infinite ways to incorporate this stimulus into your day to day. Whether its before each spine movement like in our standard Primer Series, before or after a heavy stimulus, for long durations of time, focusing more on developing lower leg strength, and/or focusing more on creating a vibrational effect through the system. Expose yourself to the many variations and implementations!
Spinal Hygiene: 2+ Minutes Each Movement
*** As you know, SH is simply a framework of patterning that you can put your own fingerprint onto. Explore different ways to add variety to such series, developing your own personal SH. I’d encourage that you swap out and/or include any of the spinal wave variations within this series. Focus on full range of motion and pull into the end range!!
Deep Squat: 10+ Minutes Accumulatively
*** Look to accumulate around 20+ minutes in this position, while working through the various amounts of movements. This can be done literally anywhere, anytime, and the exposure over lengths of time will be monumental. The movements done while in the squat position will be huge for opening up the hip socket, developing strength in a compressed position, and allow you to freely move in and out of position. I highly suggest the sissy squat variations.
Hang Variations: 3 to 5+ Minutes Accumulatively
*** I’d suggest prioritizing any of the straight arm variations including: Extreme Slow Options, Scapula Movements, Single Arm, with the many grip variations. All of these options should feel fairly easy and natural.
Daily Movement Practice Series: Total 3 Rounds
(1) Calf Rebounds: 30 to 60 Seconds Straight
(2) Spine Movement: 2+ Minutes Straight (Swap Between 3 Full Spine Moves)
(3) Deep Squat Routine: 2+ Minutes Straight
(4) Hang Variation: ALAP
HIP SPECIFIC INPUTS
*** This is a list of movement inputs specifically geared toward improving shoulder health and competency. Ideally, you would select one Hip Top Position Movement and one Hip Bottom Position Movement to incorporate at least every other day. That said, you’re welcome to perform any number of these variations as often as you like, even up to 2–4 times per day.
(1A) Hip Top Position Movement: Total 3 to 5 Minutes of Work
*** Select any one of the following inputs: Extreme Slow SL Stand, 4-Way Hip Movements, SL 4-Way Banded Series, Extreme Slow Hang W/ Knee Tuck, Cross-Crawl March
Once you’ve identified that input that best fits your expression in the moment, look to accumulate the total time frame of work in as few attempts as possible. The intention here is to push yourself physically, ultimately striving to attain failure of the musculature (hip region).
(1B) Joint Moves: Total 3 to 5 Minutes of Work
*** Select any one of the following inputs: Bi-Lateral Squat Variations, Split Squats, Diagonal Squat, or any other knee flexion/extension (bending) based movement.
Execute the selected input in between sets of your Hip Top Position Movement for the same amount of time. Example: Held the Extreme Slow Hang W/ Knee Tuck for 1 minute, you’d do Bi-Lateral Squat Variation for 1 minute. Repeating this structure until you accumulate the desired time frame. The intention here is to further flush the joints with motion through an offsetting a sub-max stimulus.
(2A) Hip Bottom Position Movement: Total 3 to 5 Minutes of Work
*** Select any one of the following inputs: Deep Squat, Extreme Slow Wall Sit (sl is an option too), Extreme Slow Lunge Hold (loaded is an option too), Lunge Pulling ISO, Crawl Variation
(2B) Joint Moves: Total 3 to 5 Minutes of Work
*** Select any one of the following inputs: Laying Adduction Raises, Reverse Hyper Extension, Hanging Leg Raises, Cross-Crawl Toe Touches, or any hip flexion & extension based movement.
Execute the selected input in between sets of your Hip Bottom Position Movement for the same amount of time. Example: Held the Extreme Slow Lunge Hold for 2 minutes, you’d do Laying Adduction Raises for 2 minutes. Repeating this structure until you accumulate the desired time frame. The intention here is to further flush the joints with motion through a offsetting a sub-max stimulus.