Human MVMNT

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Human MVMNT

Online Coaching
Strength - Flexibility - Handstand

25/05/2026

Want long & strong hamstrings?
Try these exercises out!

1. Range of motion RDL
2. Single Leg RDL
3. Zercher Jefferson Curl
4. Single Leg Pike Fold
5. Staggered Good Morning
6. Straight Leg Pike Fold
7. Hamstring Slides
8. Eccentric Front Split

What all of these stretching has in common is that they take your hamstrings into a deep range of motion and they load your hamstrings in that deep range of motion = Long & Strong Hammies💪🏼

Explore them and find which ones seem to work for you and then hammer them for 6-12 weeks. Squeeze the progress out of them before moving onto new exercises.

That how you’ll improve your flexibility/mobility🔥

Which ones will you try?

Comment HAMSTRING FIX and I’ll send you a free program.

GET STRONG - MOVE WELL - FEEL GOOD‼️

//Micha
✌🏼😎

13/05/2026

Split Squats & Flexibility = 🔥
The split squat, when done with the right intention, is such a powerful lower body mobility and flexibility exercise.

It can help improve:
👉🏼Hip extension (back leg)
👉🏼Hip flexion (front leg)
👉🏼Knee flexion (front leg)
👉🏼Dorsiflexion / ankle mobility

In addition to that it also strengthens your lower body.

Start with bodyweight only (elevating front foot will make it easier) and over time increase the demand of strength (add more weight) and range (elevate back foot and/or use weight over head).

Which level are you currently at?

Want to
GET STRONG - MOVE WELL - FEEL GOOD

Comment ”MOVE” and I’ll DM you the coaching info.

//Micha

11/05/2026

Motion is lotion🙏🏼
We tend to place so much time and attention towards finding out what will give us the most progress that we sometimes forget that movement should make us feel better.

- Low lunge transition
- High lunge transition
- Knee tap squat
- Dragon swirls
- Cossack to lunge

These are moves I encourage you to explore to feel good.
3-5 reps of each exercise will have an instant impact on how you feel.

Get up from your chair and MOVE.
Now.

Want to
Get Strong - Move Well - Feel Good

Comment ”MOVE” and I’ll DM you the coaching info.

//Micha

08/05/2026

HIPS FEELING STUCK?
Try these exercises and see if you can start to unglue your hips.

- Horse Stance Squat
- Hanging Captain Morgan
- Horse Stance Good Morning
- Kneeling Captain Morgan
- Seated Good Morning
- Cossack Squat

👍🏼All of these are great for beginners/stiffer people.

💪🏼The additional weight helps the body get into a deeper position as well as strengtheners the joints and muscles effectively.

☝🏼A good general recommendation is to do 2-4 sets of 30-45s work (usually between 5-10 reps).

Is there any of these exercises that you will be trying⁉️

GET STRONG - MOVE WELL - FEEL GOOD‼️

//Micha
✌🏼😎

27/04/2026

PISTOL SQUAT - 10 LEVELS🔥

Working towards a pistol squat?
One key aspect is to train the skill itself.at your level‼️

General strength training for the legs and compression/hip flexion training for the lifted leg is important but you also need to train the actual movement to get efficient in it.

Progressions:
- Skate squat to target
- Assisted skate squats
- Skate squats (add range)
- Assisted pistol squats (bent leg)
- Elevated pistol squats
- CW pistol squats
- Heel elevated pistol squat
- Pistol squat (bounce if needed)
- Weighted pistol squat
- Ninja pistols

What level are you at❓

GET STRONG - MOVE WELL - FEEL GOOD‼️

//Micha
✌🏼😎

20/04/2026

Full HSPU Session
As a weighted calisthenics athlete.

The complete details of the training is at the end but the TLDR is:
- Warm up
- Skill specific strength
- Accessory strength
- Hypertrophy

I love EMOM work for skill specific strength. If done right it will allow you to accumulate a lot of reps at a relative high intensity.

All exercise selection can be modified to your own level as long as you follow the prescribed training recommendations.

Does this style of training resonate with you and your training?
Let me know in the comments.

GET STRONG - MOVE WELL - FEEL GOOD‼️

//Micha
✌🏼😎

12/04/2026

15 min Front Split Session🔥
👉🏼4 postions.
👉🏼45-60 seconds/position.
🔥Simple and effective stretching.

👨🏻‍🏫All of these positions can be done with more or less muscle engagement. It’s up to you to decide how much you need to squeeze here and how much you want to release there.

☝🏼The key is intention, positioning, activation and breath control.

What would you like me to post about next?
Specific routine? Exercise tutorial? Other?

GET STRONG - MOVE WELL - FEEL GOOD‼️

//Micha
✌🏼😎

09/04/2026

BEGINNER TIPS👇🏼
I often get asked ”can’t you make a post about side splits for beginners?”.  Well… here it is‼️

Since the topic of flexibility can’t be fit into a single post I wanted to start by sharing a few top notch beginner stretches.

1. Sumo Squat
2. Seated Good Morning
3. Frog
4. Elevated Butterfly
5. Pigeon Fold
6. Internal rotation
7. P Dog
8. Side Split CR

In the second to last slide you’ll see recommendations for:
👉🏼How many exercises to do
👉🏼How many sets
👉🏼How many reps/hold time

Share this post with anyone you think it can help and..
.let me know in the comments what else you want me to make a post about.

GET STRONG - MOVE WELL - FEEL GOOD‼️

//Micha
✌🏼😎

09/04/2026

”YOU ARE WRONG”
It’s funny how we tend to let the story we tell ourselves about ourselves dictate our belief and therefore also our actions.

I told myself I wasn’t flexible and could never be flexible.
I’m not a dancer or gymnast. I’m a soccer player. I’m meant to be stiff.

It turned out I was wrong‼️

Because apparently you get better at that which you practice.

Who knew?

The question now becomes, what might I be wrong about today?

What physical (and mental) boundaries can I break through if I explore who I could be and what I could be capable of?

GET STRONG - MOVE WELL - FEEL GOOD

//Micha
✌🏼😎

01/04/2026

Pancake Stretches For Beginners🥞
Starting your pancake journey?
Or just want more flexible hips and less stiffness?
Try this training session‼️

A1 HANGING CAPTAION MORGAN 3x30-45s
Allow the weight to guide you into a deeper position. Use a light constant force down to get deeper into the hips.

A2 SEATED HIP FLEXION 3x4-8
Strengthen your hip flexors so that they can help pull you deeper into your pancake. Lean more forward to increase difficulty. Hold each rep for 3-5 seconds.

B1 PIGEON FOLD 3x4-8
Angle the bench as needed in order to keep shin parallel to hips. Think about gently pulling yourself into the stretch, pausing at the bottom and then pushing shin through bench to get back up.

B2 SEATED GOOD MORNING 3x4-8
Keep a flat back for as long as possible but, when you can’t keep the back flat, allow it to round in order to get into the deepest position possible. You want to get elbows as close to the floor as possible.

C1 SQUAT TO STRADDLE 3x4-8
Start in a semi wide squat with the weight hanging down. As you extend the knees try to keep the weight as close to the floor as possible. Hold the top position for 2-3 seconds.

C2 STANDING STRADDLE ACTIVATION 3x20-45s
Start in a hanging position and use constant tension to pull yourself deeper. Don’t push so hard that you need to hold your breath. Focus on that constant pull.

Recommendations:
- Perform the training session once every 3-4 days.
- Start at the lower end of the rep scheme and work up towards the higher end over a few weeks.

Thoughts? Questions?

//Micha
✌🏼😎

26/03/2026

Quick Side Split Session 🔥 20 minutes. Efficient and effective.

Perfect for days when time is limited but maintaining progress in flexibility and mobility still matters.

1️⃣ Warm-up
Increase body temperature and explore comfortable ranges of motion.
 2️⃣ Preparation
Gradually expand your range without aggressive pushing.
 3️⃣ Skill
Targeted side split work, emphasizing activation, control, and progressive range.

Each exercise includes recommended reps or hold times. Use them as a framework, not a rule. Prioritize quality over quantity, always.

Comment ”SIDE SPLIT SPRINT” and I’ll send you it!

GET STRONG - MOVE WELL - FEEL GOOD‼️

//Micha
✌🏼😎

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