MOVEMENT X: The Bodyactive Exercise curriculum – “Improve the way you move”

• A series of general functional movement programmes that progress along a spectrum of physical abilities and modalities
• Spectrum is flexibility, stability, posture, coordination, strength, endurance, power, sport speed and agility.
• Modalities include bodyweight, swiss ball, TRX, Kettlebells, cables, free weights and medicine balls.
• Progress is customised to your ambition, ability, condition and circumstance.
  • Condition is determined by how well you move as evident by a movement screen and simple fitness tests
  • Safety first and is determined by your ability (condition and previous experience)
    • Flexibility/Stability/Posture Zone 2 cardio development as a base for
    • Coordination, strength and anerobic fitness as a platform for
    • Power, speed, agility and sport specific movement pattern enhancement.
• Athletes and chronically injured people are advised to join the Performance X programme for fully bespoke programmes.

Move with purpose, precision, and power. BodyActive replaces random workouts with a progressive athletic curriculum designed to maximize force output, bulletproof your joints, and build a highly resilient physical engine.

This is a series of progressive exercise programmes starting with bodyweight mobility and progressing to fundamentals of Olympic lifting. The physical outcome of each programme is to be fit, toned and functional. The mental outcome is that you enjoy regular and varied exercise. You can follow the curriculum as intended, or you can choose based on the results of the Bodyactive Essentials programme. A general progression formula is mobility-strength-power; slow-medium-fast, low-moderate-high intensity and complexity.

Everyone must complete Bodyactive Essentials unless they have completed Performance & Vitality Blueprint. Then, depending on your injury status and fitness, you have the following choices (in order of complexity).

• BFX: Bodyweight Foundation Exercise. A 14-week beginner to intermediate programme with a cardio programme.
• BSX: Bodyweight Spectrum Exercise. A high variance programme for intermediate to advanced fitness levels.
• SBX: Swiss Ball Exercise. A short stability programme to help correct kyphosis-lordosis or swayback posture.
• TRX: Suspension Training. TRX fundamentals progressing to high intensity and complexity.
• KBX: Kettlebell Exercise: Learn fundamental kettlebell exercises and strength endurance.
• FASTT: 1RM Strength Testing and Technique Lesson to determine your 1RM in the life movement patterns.
• FTF: Fit, toned and functional. A two-day split of Push, Lunge, Internal Rotation and Pull, Bend, External Rotation plus cardio programme over 14 weeks.
• FTF – FAST Fit. Various modalities and high intensity interval training formats.
• FTF – Fast HIIT Olympic lifts. Introduction to progressions of Olympic lifts in mini-circuits.
• Conjugate Strength. A 6-week strength and conditioning programme based on Westside Barbell conjugate system.
• RSX: ROAM Spectrum Exercise. Signature programme of high variance and modality based on the Roam wheel and Roam spectrum.
• Sports-Specific Programmes available in Running, Tennis/Squash, Dragon Boat/Outrigging, Surfski, and Golf.