Movement Champions 2017 – Level Two

Level Two is where you’ll start to see performance and injury prevention gains!

If you’re here, hopefully you have already practiced the foundations laid out in Level One for a few weeks at or longer. Proper form and execution of core bracing and breathing strategies really helps you get more from your time and efforts, so learn to recognize poor form and train in easier progressions until you can execute them properly.

What is this?

This is the second level of a 3-level training program designed to help you systematically identify and eliminate weaknesses. It is designed to function equally well as a warmup for sport or gym workouts, or be used as a home workout (tips for sport and home workouts are at the bottom of the article). This program incorporates exercises similar to those that have been demonstrated in research to reduce injury rates by 50%. But beyond this, it teaches movement foundations and offers an opportunity to develop strength progressively, without any expensive equipment. Don’t get me wrong, lifting heavy weights and using equipment is great, but I don’t want any barriers to anyone being successful so that’s why it is how it is.

The Video

This is the best way to learn and hear all the tips and cues in real-time.

The PDF Handout

Featuring photos and form cues for all of the strength exercises. An easy way to follow things along when you’re not tied to your electronics!

Download here: Movement Champions 2017 Level Two Handout

The PowerPoint

For home-workouts OR for team training, the PowerPoint file features automatic slide transitions that give you a ten-second warning when the exercise is almost done (slide turns red). If you wish, you could also use this to add in a couple exercises, or increase the duration of the exercises.

Download here: Movement Champions 2017 Level Two

The Online Presentation

The presentation below is similar to the PowerPoint and offers timed slides that you can follow along without software, but you’ll need to be online!

The Exercises

1. Deadbug Hollow Body Hold

  • Align trunk, brace core, inhale
  • Extend legs straight, squeeze glutes
  • Move arms overhead (weights optional)
  • Nod chin and lift head 1cm off ground
  • Maintain rib tuck and neutral low back

Proper form for Deadbug Hollow Body Hold. Strengthens core, neck, hips and shoulders.

2. Bridge Alternating Knee Push

  • Align trunk, brace core, inhale
  • Flex one hip to full range (toward armpit)
  • Drive other hip to full extension
  • Careful not to lose “rib tuck” positioning
  • Push with arm against flexed leg

Proper form for Bridge Alternating Knee Push. Strengthens core, glutes, hip flexors and hamstrings.

3. Side Plank Tandem Stance

  • Heel-toe stance
  • Align trunk, brace core, inhale
  • Drive hips forward
  • Broad shoulders
  • Align head and neck, using a slight nod of the chin

Proper form for Side Plank Tandem Stance. Strengthens glutes, core, shoulder, neck and feet.

4. Bear Crawl Alternating Glute Press

  • Align trunk, brace core, inhale
  • Hips, knees and arms at 90 degrees
  • Lift knees 5cm off ground
  • Drive one leg to full hip extension
  • Maintain head and neck alignment, look down between your hands

Proper form for Bear Crawl Glute Press. Strengthens core, shoulders, neck, glute and hamstring.

5. Side Plank Knees (Opposite side)

See image above.

6. Scap Pushup Alternating Leg Lift

  • Align trunk, brace core, inhale
  • Drive shoulders forward, but keep spinal alignment straight (don’t exaggerate an arched upper back)
  • Collapse shoulder blades together, maintaining spinal alignment and bracing
  • Switch legs every 2 reps

Proper form for Scap Pushup Alt Leg Lift. Strengthens core, neck, shoulders, glutes, hamstring, hip flexors and feet.

7. Bridge Walkout to Straight Leg

  • Align trunk, brace core, inhale
  • Drive hips up
  • Keeping hips strong, walk feet out until legs are as near straight as possible
  • Strong hammies help you jump, sprint, and prevent ACL injuries!

Proper form for Bridge Walkout to Straight Leg. Strengthens core, glute, hamstrings.

8. Deadlift Toe Tap to Single Leg

  • Standing tall, align trunk, brace core, inhale
  • Bend from the hips while shins stay vertical; maintain trunk alignment
  • A series of 3-5 toe taps warms you up for good single leg deadlift form
  • Trace the hands down your legs
  • Stop when you feel tension in your hamstrings

Proper form for Deadlift Toe Tap to Single Leg. Strengthens core, hamstrings, glutes, back, shoulder and helps develop balance.

9. Deadlift Toe Tap (Opposite Side)

See image above.

10. Pushup

  • On hands and knees, align trunk, brace core and inhale
  • Extend legs to pushup start position
  • Inhale and descend – sustain pressure in core and exhale as you are ½ way back up.

Proper form for pushup. Strengthens arms, shoulders, neck, core, hip flexors.

11.Pistol Squat (part range)

  • Standing tall, align trunk, position arms in front, brace core, inhale
  • As you descend, keep one leg straight in front
  • Maintain your spinal alignment
  • Weight is distributed evenly along the foot
  • Do not let the arch, knee or hip position collapse!

Proper form for Pistol Squat. Strengthens core , shoulders, hips, quads, glutes, feet and develops balance.

12. Pistol Squat (Opposite side)

See image above.

13. Zombie Drag Freestyle

  • With one arm fully extended and the other bent, align trunk (nod chin), brace core, inhale
  • Drive hands down into the ground and pull forward like a pullup motion
  • Emphasize more work for the lead hand
  • Make zombie noises, especially if you get stuck

Proper form for Zombie Drag Freestyle. Strengthens core, shoulders, neck, arms with emphasis on lats.


14. Lunge to High-Knee Heel Raise

  • Descend into a lunge with joints positioned at 90 degree angles
  • Align trunk, brace, inhale
  • Emphasize driving the knee up as high as possible, and a 2 second hold at the top
  • In this level, you finish in full plantarflexion (heel raise)

Proper form for Lunge to High Knee Heel Raise. Strengthens core, glutes, hamstring, quads, hip flexors and calves. Form translates well to sprinting and jumping.

15. Lunge to High-Knee (Opposite Side)

As above,

16. Dynamics

Refer to Movement Champions 2017 Level 1 video for demonstrations.

(Perform Over a 5 to 10 metre distance)

  1. High knees
  2. Butt kicks
  3. Shuffle step
  4. Carioca
  5. Forward/back speed hops
  6. Lateral hops
  7. Bounding – 3 to 5 jumps

Home Workout Tips

  • For a home workout, complete the circuit 2-3x, 3x a week. You’ll see results and progress through the levels as you get stronger.
  • Identify your ‘Focus Exercises’ – the 3 or 4 exercises you struggle most with – and make it your priority to get better at them!
  • Add extra sets of your focus exercises at the end of your workout
  • On days you don’t work out, or if you skip a workout, try to get in at least one set of your focus exercises – it may take as little as 1-2 minutes but it will make a difference. Additional sets will get faster results.

Sport Warmup Tips

  • USE THESE EXERCISES FOR TEAM CONDITIONING! Doing this routine once for practice is not enough to get you strong enough to progress through the levels
  • After completing the exercises and fast dynamics, continue with regular skill-based warmups
  • If needed, look for off-court or off-field or dryland space to do warmups so you don’t cut into practice time

Good luck with Level 2, and moving up to Level 3 if that is your goal!

One thought on “Movement Champions 2017 – Level Two”

  • Hi! I just love the blue & pink 50′s fixtures. The white ones look exactly like what my grepanardnts house had & they are ok, but the blue is pretty. Do you have a bed & breakfast that you take in guests? My husband & I have always wanted to see the Sequoias & the Redwoods . It would be even better if could do that & visit the beautiful area you are in. If so, let me know. Thanks, Lisa

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