10,000 WORKOUTS IN

10 MINUTES
Movement-based Programming
by Matt King, M.Ed., CSCS and Dixie Stanforth, Ph.D.
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The templates and strategies presented in this

LEARNING OBJECTIVE article are designed for healthy clientele who are
This article introduces the reader to the functional philosophies of cleared for regular exercise programs. Future
articles will explore modifications of programs
movement-based programming, providing both a theoretical and
for specific injuries or health conditions.
practical basis for implementation. Understanding the template and The benefits of physical activity and exercise
foundational methods will enable practitioners to create strategic are well understood (2), but ‘‘how’’ to train
most effectively and efficiently is a challenge.
programs adaptable for any demographic, training goal, or special
The ever-evolving answer to ‘‘How?’’ has
population. transformed functional training into a buzzword
Key words: in the fitness industry. Unfortunately, there is a
lack of consensus as to the definition of
Functional Training, Program Design, Personal Training, Conditioning,
functional training. For example, simply doing
Circuit Training
bicep curls while standing on a Bosu ball does
not make that exercise more functional, just
more difficult. Our definition of ‘‘functional
training’’ is a systematic approach to training

T
he aim of this article is to present a that is authentic to true neuromuscular function
plan for program design that is con-
sistent with the principles of functional
training while being user friendly and adaptable
to any situation. This article presents the ‘‘MBP
Method,’’ with foundational principles, structure,
and adaptations. MBP stands for movement-
based programming, which describes the philos-
ophy behind the structural template. The MBP
Method describes how to use the template, which
includes the creation of an exercise database by
pairing each movement in the template to a tool
and a system to tweak exercises and adapt the
workout for different goals. The general ideas of
this method are not original V in fact, they are
simply variations of work done by other leaders
in the fitness industry (10). The originality is
the presentation, purpose, and organization of
the method. MBP is a system that empowers the
user to create a large number of workouts in a
small amount of time. The MBP Method is
simple, with principles and guidelines that help
the fitness professional develop high-quality
functional workouts for his or her clientele.
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 TABLE 1: Movement-based Programming 3. emphasizes the concentric action of muscles,
Template for Program Design With Arrows 4. ignores the role of fascia in movement regulation, and
Demonstrating Order of Flow
5. tends to have a single-plane emphasis.
The structural model does not address the role of the nervous
system during movement, whereas the functional model does.
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Understanding how the body functions during movement can

change how we choose to train it. Human motion is task driven
(5). One does not think about consciously contracting every
muscle with the right force at the right time and in the proper
sequence to kick a soccer ball. Instead, he is conscious of the
task and lets the nervous system regulate muscle activity to
complete it. The structural model targets individual muscles.
Training function does not isolate single muscles; instead, it
during human movement. Gary Gray, founder of the Gray trains the neuromuscular system. The idea of developing train-
Institute and known as a pioneer in functional rehabilitation and ing systems based on movement and task rather than anatomy is
training, has developed a philosophy called ‘‘applied functional gaining traction in the fitness industry (5,9,12). MBP is an
sciences’’ (7). Applied functional science is a biomechanical approach that emphasizes training the nervous system rather than
approach to understanding how the neuromuscular system training through muscular isolation. Traditional exercises that
reacts and operates during movement; viewing training in this have been used for years, such as bicep curls or leg extensions,
fashion is markedly different from traditional programs, which are useful for increasing strength or size of the individual
developed from a study of structural anatomy. muscles but lack the training stimulus of different muscle groups
working together in sequence to perform a functional task.
TRAIN MOVEMENT NOT MUSCLES Repeated Sandbell squat tosses, however, train both the biceps
The foundation of MBP lies in the comparison of structural and hamstring groups but do so in an integrated fashion that
anatomy versus functional anatomy. Structural anatomy is based reflects how they are used during functional activities one
on individually dissected tissues, focusing on the independent encounters in sport or everyday life.
concentric function of each muscle and the preventive capabilities
THE MBP METHOD
of ligaments. This ‘‘medical model’’ creates a more isolated
approach where foot pain is treated by a foot doctor, but in reality,
The MBP Template
the problem may be stemming from tight calves or hypermobile
There are hundreds of muscles in the body, and to create a workout
hips. Many industry leaders have written about this topic,
program with exercises to address the concentric action of each
highlighting the reductionist nature of structural anatomy
would be inefficient and functionally inauthentic. Rather than
(4Y6,8,9). In general, structural anatomy:
creating a ‘‘Back and Bi’s’’ day or a ‘‘Bench and Squat’’ day,
1. presents the independent function of each muscle,
consider what the upper and lower body can functionally ‘‘do.’’ As
2. stresses the agonist-antagonist relationship of muscles mentioned previously, other fitness professionals have developed

TABLE 2: Sample Modality/Movement List

Tool Push Pull Double Leg Single Leg

Bodyweight Push ups Pull ups Bodyweight squats Lunges

Barbell Push press Bent over row Back squat Box step ups
Dumbbell Shoulder complex Single arm row Jump squats Walking lunges
Cable pulley Pulley punch Base stance row Shoulder squats Belt lunges
Medicine ball Chest pass Slams Jump toss Lunge matrix
Sandbell Single arm toss High pulls Squat slams Lunge slams
Dynamax ball Chest pass Jump slams Squat throws Single leg throws
ViPR Shoulder press Cross tilt rows Squat shifts Shoulder lunges
Rubber band Horizontal press Horizontal row Band squats Band lunges
TRX band Push ups Rows Squat jumps Single leg squats

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 10,000 Workouts in 10 Minutes
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Figure 1. a, Neutral (XXX). b, Sagittal tweak (RXX). c, Sagittal tweak (LXX).

similar movement templates with slightly different categories and different plane of motion, and tweak each exercise to reflect
application, such as what are commonly termed ‘‘pillars of movement in that plane. Not only does assigning a round to
training.’’ These ‘‘pillars’’ typically include locomotion, pushing/ each plane of motion make the workout functionally authentic,
pulling, rotation, and raising/lowering the center of mass (10). The but movements stay fresh and engagement is high because
MBP template offers a slightly different perspective to simplify the client will never repeat the exact movement twice in any
movement categorization, which is always task driven. Because workout.
the main purpose of the legs is to absorb and transmit ground
reaction forces to facilitate movement (11), which includes both Modality Madness
pushing and pulling simultaneously, we categorize lower body The first application of the MBP Method is to show trainers how to
exercises as either double (DL) or single leg (SL). Similarly, use modalities and not let modalities, or training tools, use them.
upper body actions use either one or two arms to either push or All too often trainers categorize modalities by what part of the
pull depending on the task. The final action is locomotion, where body that tool typically trains. For example, a medicine ball is a
the body moves from point A to point B. There are arguably ‘‘core’’ tool, and dumbbells are arm or shoulder tools. But any tool
infinite categories of what the body can do, but from a training can train any motion, if used correctly. The first step is to make a
perspective, push, pull, DL, SL, and locomotion provide an list of all the modalities available to you and come up with a
uncomplicated, but well-balanced, template. pushing, pulling, DL, and SL exercise using each tool. For
The MBP template is a planar circuit alternating lower and examples, refer to Table 2; recognizing that the exercises you
upper body-dominant exercises. The order is always Push, DL, develop for each tool and movement becomes your exercise
Pull, SL, Locomotion. The benefits of circuit-style training have ‘‘library.’’ The larger the exercise library, the greater the diversity
been well documented (1,3). Training one plane per round and choice you will have when creating workouts.
represents a common workout order and is a great place to start The most important modality for creating a workout is
for most clients, as depicted in Table 1. Assign each round a bodyweight. Not only will you always have this tool available,

Figure 2. a, Frontal tweak (XNX). b, Frontal tweak (XWX). c, Transverse tweak (XXI). d, Transverse tweak (XXE).

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 TABLE 3: Sample Movement-based Programming Template Implemented With Tri-Plane, Tweak,
and Locomotion
Movement Exercise Round 1 (Sagittal) Round 2 (Frontal) Round 3 (Transverse)

Push 1. Dumbbell shoulder matrix Alt Ant and Post Press 5 Alt SSL and OSL Press 5 Alt Rot in front and behind press 5
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Double leg 2. Bodyweight squat jumps RXX 5/LXX 5 XWX 5/XNX 5 XXI 5/XXE 5
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Pull 3. Pulley squat rows RXX 5/LXX 5 XWX 5/XNX 5 XXI 5/XXE 5
Single leg 4. Dumb bell lunge matrix Anterior lunges 5 each Lateral lunges 5 each Rotational lunges 5 each
Locomotion 5. Locomotion Anterior sprint  40 yards Lateral shuffles  20 yards S-pattern skips  40 yards

but it also serves as an ideal baseline workout. If your workout frontal and transverse planes, creating a sagittal plane tweak
space offers at least nine different modalities and you include (RXX = Right Foot Forward, LXX = Left Foot Forward)
bodyweight as one, you have 10 different workouts to implement (Fig. 1). Positioning the feet into a narrow stance (XNX =
using only one modality at a time. Once you start mixing Narrow Stance) presets both hips to an adducted position,
modalities in the same circuit, the possible combinations become whereas positioning the feet to a wide stance (XWX = Wide
104 = 10,000 different workouts V and that is before you even Stance) abducts both hips for frontal plane tweaks. Turning the
start tweaking different variables. Here’s how it works. If you toes in creates internal rotation at each hip (XXI = Internally
have 10 ‘‘tools’’ to use as modalities and you created a list of 10 Rotated), and turning the toes out creates external rotation in
push exercises, 10 DL exercises, 10 pull, and 10 SL, you would each hip (XXE = Externally Rotated) (Fig. 2).
have a database of 40 exercises. However, because you can mix Here is an example of the SFT Syntax applied to MBP using
modalities in any given circuit, there are now 10,000 possible DL exercises with a preset tweak. The circuit calls for barbell
exercise combinations (10 Push  10 DL  10 Pull  10 SL).
Just two different exercises per modality in each category will
increase the combination potential to 204 = 160,000. That is a
large reward for 10 minutes’ worth of brainstorming! Once you
build your exercise catalog, choose a tool and insert it into the
MBP template.

Tweaking Out!
‘‘Tweaking’’ is changing an exercise with logical purpose (6).
Understanding how to tweak an exercise for each plane is pivotal
for success in using MBP. There are unlimited ways to tweak
different exercises for each plane of movement, but for this article,
we will examine three: preset, finish, and center of gravity.
The first is the preset tweak, in which you change the
starting position of joints involved in the movement. A good
example is using a preset tweak for squats: changing the
starting position of the hips by changing the position of the feet
in each plane, which in turn will influence the hips. Gray
named this strategic positioning the SFT Syntax (S = Sagittal,
F = Frontal, T = Transverse, X = Neutral) (7). The SFT uses a
three-letter coding system for positioning the feet outside of
neutral base stance. The first letter always tells you the foot
position in the sagittal plane, the second always tells you the
foot position in the frontal plane, and the third tells you the foot
position in the transverse plane. For example, feet shoulder
width apart, parallel to each other, and toes straight ahead sets
the hips to anatomically neutral in all three planes (XXX =
Neutral Base Stance). Step the right foot forward a couple
of inches and the right hip is preset into flexion and the left
hip is preset into extension while both remain neutral in the
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 10,000 Workouts in 10 Minutes
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Figure 3. Sagittal finish tweak. a, Anterior. b, Posterior; frontal finish tweak. c, Opposite side. d, Same side; transverse finish tweak. e, Front rotation. f, Rear
rotation.

squats at three sets of 10. Round 1 has five reps with the right it a transverse lunge. Figure 4 shows application of a center of
foot forward (RXX) and five with the left foot forward (LXX). gravity tweak using dumbbell reaches in the same plane as the
Round 2 includes five reps with the feet in a wide stance lunge (Fig. 4). The lower body has to absorb and decelerate
(XWX) and five with the feet in a narrow stance (XNX). Round ground reaction forces in multiple planes in a nonlinear fashion.
3 has five reps with toes turned inward (XXI) and five reps with It is just as important for someone to control lateral or rotational
toes turned outward (XXE). Refer to Table 3 for an example. movement.
Changing where an exercise ends is a finish tweak. Consider These tweaks aren’t limited to the obvious upper and lower
the dumbbell shoulder press as an example. Pressing slightly body exercises. You can use the SFT Syntax for a squat press to
anteriorly or posteriorly is an example of a sagittal plane tweak. teach a client how to create upper body power from different hip
Pressing overhead toward the opposite shoulder (OSL) or positions. Coming up with different ways to tweak an exercise in a
outside the same side shoulder (SSL) is a frontal plane tweak. safe and effective manner is great practice to think through
Pressing with rotation in front or rotation behind is a transverse movements and also will expand the exercise library.
tweak (Fig. 3). These deviations from neutral provide stimuli to
the entire system not found with the traditional press. For Do the Locomotion
example, pressing overhead and slightly anterior forces the entire Locomotion is the last exercise in each round of the MBP
posterior chain to decelerate the spinal flexion, just like when template. The three basic modes of locomotion are the walk,
you reach for a door handle. Pressing overhead to the posterior skip, and run. They represent an intensity continuum from
creates a spinal extension that has to be decelerated by the whole low to high and may be performed in all three planes. Any
body, especially the anterior core muscles and hip flexors, sequence where you move forward or backward is considered a
similar to catching a football overhead. Pressing overhead to the sagittal motion. Any side to side motion, such as running
opposite lateral side doesn’t just train the shoulder but also sideways, is a frontal locomotive pattern. Transverse locomo-
numerous other muscles, such as the same side obliques and hip tion requires that you move in a curved or circular path. Using
abductors, as well as the opposite side hip adductors. Each each of these patterns is not only important from a holistic
reach provides different stimuli that will train the system in a approach but also allows for a more creative energy system
way that more closely resembles demands put on the body in development.
everyday life. You now have all the necessary information to fill out the
The third tweak alters center of gravity to make the exercise MBP template using exercises with your chosen modality in all
tri-planar. When applied to the standard anterior lunge, stepping three planes while moving from push Y9 DL Y9 pull Y9 SL Y9
laterally creates a frontal lunge, and stepping with rotation makes locomotion. Table 3 provides a sample workout.

Figure 4. Center of gravity tweak. a, Sagittal. b, Frontal. c, Transverse.

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 TABLE 4: Sample Movement-based Programming Template With Variable Overload
Round 1 Round 2 Round 3

1. Push ups (speed overload) Regular push ups 10 Clap push ups 10 Super slow push ups 10
2. Bodyweight squats (proprioceptive Regular squats 10 Regular squats eyes closed 10 Regular squats shaking head ‘‘no’’ 10
challenge)
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3. Pull ups (muscle activity challenge) Pronated grip 10 Supinated grip 10 Neutral grip 10
4. Box step ups (task challenge) Regular step ups 5 Step up and catch ball 5 Step up and Alt. DB punch 5
5. Locomotion (intensity challenge) Ant/Post walk 20 yards Ant/Post skip 30 yards Ant/Post sprint 40 yards

Overloaded on Overload way to solve this is to create a workout based on timed work/rest
Understanding that overload isn’t just ‘‘adding more weight’’ is ratios. Each MBP template has 3 rounds of 5 exercises for 15 total
essential when using MBP for program design. Remember, the exercises. If you dedicate 1 minute to both the work and the rest for
idea behind MBP is to train the neuromuscular system, not each exercise, each round in the circuit will take 15 minutes. The
just the muscles. The bench press is an excellent exercise to work/rest ratio should reflect the client’s ability. For example,
increase pectoral and triceps strength, but how often do you find a work time of 15 seconds allows for a recovery period of
yourself needing to recruit those muscles repeatedly while lying 45 seconds before moving to the next exercise. If you bump up the
flat on your back? The idea of ‘‘overload’’ should be to work period to 30 seconds for a more advanced client, reduce the
challenge the system in as many ways as possible to adequately recovery to 30 seconds. Table 5 shows how an MBP workout
prepare the body for what it will encounter in real life, which is maximizes time in a typical 60-minute training session and
much more than simply generating greater force. Coaching a allows you to set the parameters to match the fitness level and
client to move the same amount of weight faster is an ex- training goals of individual clients.
ample of a different, but potentially essential, type of overload.
Sometimes, ‘‘overload’’ means performing a task with multiple CONCLUSIONS
stimuli, such as lunging and catching a medicine ball at the The demands on personal trainers are so great that entire
same time. Or consider a proprioceptive tweak by asking the academic majors are dedicated to teaching them the intricacies
client to look in different directions during movement, such as
looking over the right shoulder during a lunge matrix. These
overload variations may seem arbitrary, but consider all the
different ways the body is tweaked during everyday life and
sport, and their functional value is clear. Table 4 shows a
workout example implementing some of these different over-
load options.

Timing Is Everything
One of the great advantages of MBP is the ability to maximize
planning time. All too often workouts are thwarted because clients
do not complete the rep and set schemes in anticipated times. One

TABLE 5: Movement-based Programming

Template: 60-Minute Workout
Workout Time, minutes

Warm-up 5
Circuit no. 1 15
Water/rest break 2.5
Circuit no. 2 15
Water/rest break 2.5
Circuit no. 3 15
Cooldown 5
Total 60

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 10,000 Workouts in 10 Minutes

of kinesiology and related disciplines. There is increasing 12. Wolf C. Moving the body: Training movements and not muscles may be
the paradigm shift needed for today’s functional conditioning. IDEA
awareness of the benefits of a functional approach to program Personal Trainer. 2001;12(6):24Y31.
design and implementation, yet a trainer can go crazy writing
program after program to meet all of his or her clients’ needs. Disclosure: The authors declare no conflict of interest and do
The MBP offers an organized approach to not only learn how to not have any financial disclosures.
design functional workouts but also a more efficient program
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design process. The MBP focuses on training movement instead

Matt King, M.Ed., CSCS, is a performance
of training individual muscles, resulting in a training regimen
specialist at Train 4 the Game (T4TG) in
that more accurately reflects how the neuromuscular system
Austin, TX, where he designs and implements
operates during sport and everyday life. The MBP is structurally
functional rehab and conditioning programs
versatile, making it applicable to any situation and allowing the
for all demographics. As director of the
trainer to implement it with any type of client. This article
T4TG internship program, Matt educates
focused on the basic principles of MBP. Future articles will
and prepares interns to develop and deliver
focus on how to adapt MBP for specific sports, training goals,
functional conditioning programs.
and specific populations.

References Dixie Stanforth, Ph.D., is a senior lecturer in

the Department of Kinesiology and Health
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those concepts into an easy to use template for program
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Limited; 2009. database and use tri-plane tweaking, unconventional
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1988;68:1840Y9.

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