Advanced Movement 1 (Logan Reeves) Science Behind the Plan: This specialized program focuses on developing movement quality, joint centration, and neuromuscular efficiency through progressive movement patterns. The program implements targeted mobility and motor control exercises—key components for advanced movement capabilities. Progressive overload occurs through increasing movement complexity rather than simply adding resistance.
6-Week Program: Week 1-2: Movement Foundation
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Day 1: ehgamj (chest, shoulders, legs, abs, arms, hips) - Movement patterns
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8 reps × 3 sets per exercise with emphasis on perfect technique
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Day 2: kmtpf! (back, arms, triceps, traps, forearms, overall) - Support movement
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8 reps × 3 sets per exercise with motor control emphasis
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Day 3: ihpaz! (biceps, shoulders, traps, abs, obliques, overall) - Supplemental work
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10 reps × 3 sets per exercise
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Total volume per week: =528 reps
Week 3-4: Movement Development
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Day 1: ehgamj (chest, shoulders, legs, abs, arms, hips) - Movement patterns
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6 reps × 4 sets per exercise with intermediate movement challenges
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Day 2: kmtpf! (back, arms, triceps, traps, forearms, overall) - Support movement
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6 reps × 4 sets per exercise with increased movement complexity
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Day 3: ihpaz! (biceps, shoulders, traps, abs, obliques, overall) - Supplemental work
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8 reps × 4 sets per exercise
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Total volume per week: =576 reps
Week 5-6: Movement Mastery
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Day 1: ehgamj! (chest, shoulders, legs, abs, arms, hips, overall) - Movement patterns
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5 reps × 5 sets per exercise with advanced movement progressions
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Day 2: kmtpf!a (back, arms, triceps, traps, forearms, overall, abs) - Support movement
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5 reps × 5 sets per exercise with full movement integration
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Day 3: ihpaz! (biceps, shoulders, traps, abs, obliques, overall) - Supplemental work
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6 reps × 5 sets per exercise
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Total volume per week: =625 reps