Strength and Mobility Workout from M-20XX

May 7, 2016 by VAHVA Fitness

Strength and mobility workout from the Movement 20XX course. Featuring several great exercises to build strength and improve mobility!

In addition to the movement side of Movement 20XX which has 40 flow elements and many flow routines, M-20XX also has the traditional strength & mobility workouts in it.

It's optional whether you like to follow the strength and mobility workouts or not, but they are highly recommended because the transfer to better movement, size and strength is evident.

Practicing movement will build muscle, help you lose fat and make you well-coordinated and agile, but the strength and mobility workout ensures you maximize your potential and that your body stays balanced and healthy.

The strength workout demonstrated above is only a fraction of the M-20XX, but you get an idea how the strength workouts are structured. The best and the majority of the content will stay exclusive for members only!

Movement 20XX strength and mobility (main elements):

  • 10 progressions and 10 mobility drills for pressing strength (the judo push up here is only the 3. progression!)
  • 10 progressions and 10 mobility drills for climbing strength (basically numerous of different bodyweight row and pull up variations)
  • 10 progressions and 10 mobility drills for squat strength.

With squat strength we payed special attention to the structure and mobility of the legs. After the legs are balanced and healthy, you are free to do heavy stuff.

Knee and lower back injuries are common - we don't want anyone to suffer those!

The same goes for pressing and climbing strength. We wanted to hit the muscles from all sides and angles to ensure the body is capable of amazing things in and outside of the workouts.

It will take from months to years to master all the pressing progressions but we made sure even the absolute beginners can start with the easiest progressions.

Judo Push Up

judo push up for strength and mobility

Judo push up (also known as the shaolin push up or dive bomber push up) is basically a transition phase between two yoga poses: downward looking dog and upward looking dog.

Nonetheless, judo push up has been part of martial arts training for a long time and for a good reason: this exercise works.

Judo push up is a phenomenal push up variation to hit the shoulders, chest and triceps while heavily improving the mobility of the entire upper body.

Table Mobility Drill

table mobility drill for shoulders

This is the assisting mobility drill we have combined with the judo push up. It's called the table and it will improve mobility on the opposite side of the body as the judo push up.

The table provides great benefits in scapula and shoulder mobility, and even the glutes, hamstrings and lower back are strengthened. 

Hollow Body Pull Up & Sideways Swing

hollowbody pull up for lats

Hollow body pull up (Tuck pull up)

sideways swing for mobility

Sideways swing

In the hollow body pull up you are supposed to keep your lower back flat. Raising your knees up can help with that, but the legs can be straight as well.

When the lower back is straight, the upper body is relatively upright which makes it extra difficult for the lats to contract due to the awkward muscle length.

The sideways swing is the assisting mobility drill and it will improve the upper body flexibility and also work the obliques!

Horse Squats & Active Knee Flexion

horse squats for adductors
active knee flexion for knee health

Horse squat might look simple, but they are an incredibly effective exercise to increase the strength and flexibility of your lower body. It's strength and flexibility in one package. You just need to go as low as you humanly can.

Leaning forward will help to open up the hips, but make sure to maintain a neutral or slightly arched lower back. Your toes can point any direction you feel comfortable with.

Moreover, the horse squat targets the inner thighs which often happen to be underdeveloped with many individuals. You can make it more difficult with weights!

The assisting mobility drill is the active knee flexion. This one works very well if you just do it in a controlled fashion. The upper leg is directed slightly to the back so that the glute will also contract.

In case you don't have access to hamstring curl machines, then this exercise will work like a charm. You can add difficulty with ankle weights.

Train hard, stay safe !


samuli jyrkinen

About the author 

Samuli Jyrkinen

Samuli is the ninja behind the scenes (photography, videography, websites, program platforms and more). He has been training religiously for over a decade and has a firm grasp of physical and mental fitness. You will find our story here.

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