Universal Movement 1 (Zephyr Blackstone)

Science Behind the Plan: "Universal movement requires mastery across training modalities and movement patterns," explains Zephyr. This specialized program focuses on developing fundamental movement competency through a balanced approach using bodyweight, bands, and gym equipment. The program implements diverse movement patterns while systematically cycling between equipment types—key for developing true movement universality. Progressive overload occurs through increased complexity rather than just resistance.

6-Week Program: Week 1-2: Movement Foundation

  • Day 1: w_d^! (chestbody, shoulderbody, corebody, armbody, overall) - Bodyweight foundation

  • 6 reps × 3 sets per exercise with movement quality focus

  • Day 2: cbso! (chestband, backband, shoulderband, coreband, overall) - Band mobility work

  • 8 reps × 3 sets per exercise with full range of motion emphasis

  • Day 3: $x&*+ (chestgym, backgym, shouldergym, armgym, abgym) - Gym strength integration

  • 5 reps × 3 sets per exercise with controlled movement patterns

  • Total volume per week: =465 reps

Week 3-4: Movement Development

  • Day 1: w_d^! (chestbody, shoulderbody, corebody, armbody, overall) - Bodyweight foundation

  • 8 reps × 4 sets per exercise with increased movement complexity

  • Day 2: cbso! (chestband, backband, shoulderband, coreband, overall) - Band mobility work

  • 10 reps × 4 sets per exercise with dynamic mobility emphasis

  • Day 3: $x&*+ (chestgym, backgym, shouldergym, armgym, abgym) - Gym strength integration

  • 6 reps × 4 sets per exercise with fluid strength expression

  • Total volume per week: =576 reps

Week 5-6: Movement Mastery

  • Day 1: w_d^!~ (chestbody, shoulderbody, corebody, armbody, overall, legbody) - Bodyweight foundation

  • 10 reps × 5 sets per exercise with mastery-level movement

  • Day 2: cbso!l (chestband, backband, shoulderband, coreband, overall, legband) - Band mobility work

  • 12 reps × 5 sets per exercise with integrated mobility flows

  • Day 3: $x&*+= (chestgym, backgym, shouldergym, armgym, abgym, leggym) - Gym strength integration

  • 8 reps × 5 sets per exercise with universal movement expression

  • Total volume per week: =750 reps