Module 2

In this module we will cover a handful of new exercises that will give you a foundation for the training sessions you are going to have later in the second half of ATLAS. After a brief intro about goals we will get into some foundational exercises. Some of them will already build up on the basics of module 1. You will have a lot more workouts in this module so they will be introduced a lot earlier in Step 7. You can already start doing the workouts while you finish watching the module. Later we will have a few movement tests that will help you keeping track of your progress as well as several videos on how to align your mindset with your workouts. Finally there is also a special video about the “pillars” of ATLAS. It is designed to help you see the bigger picture behind this program and the term movement.

 

Total watchtime: 1 hour and 24 minutes

 

Equipment needed: Some objects to elevate your heels slightly (thin books, magazines etc.), tennisball, measuring stick, wall, piece of paper, pen

Step 1 - What Do You Want?

(5 minutes)

We kickstart module 2 with the subject of goals and how you can manage to get more out of yourself by increasing self-analysis.

Step 2 - Core Activation

(5 minutes)

The core is blamed for many things under the sun. There are several exercises for every part of it. Meanwhile the most important thing is not a strong core but a core that is active throughout your athletic and everyday movements.

Step 3 - The Deep Squat

(6 minutes)

The Deep Squat also known as the Asian Squat is a position that is a sign of health and fitness if you are able to sit in it comfortabely. Everyone should re-learn this exercise if it’s not available and later improve from there.

Step 4 - Your Self-Identity

(6 minutes)

We will take a quick break from the exercises to get back to the layers of the human mind from the first module and we will rise up one layer to test out your awareness.

Step 5 - Standing On One Leg

(5 minutes)

Standing on one leg is one of the most underestimated exercises out there. It gives you so much opportunity starting with core and foot strength while also workout on your overall balance. It should play a key role in everyone's training plan.

Step 6 - Massage With Balls

(11 minutes)

An effective method for recovery is the self-massage. I will show you how you can do that with many different types of balls.

Step 7 -  The Workouts

Step 8 - Misconceptions

(18 minutes)

In this video I want to talk about a few misconceptions that build up inside the cosmos of training and health and seem to not go away easily. The power of questioning should never be given away.

Step 9 - Testing Video No. 1

(7 minutes)

The Testing Video will help you to asses your current situation regarding your ability to move and to get measurable numbers. When done correctly, testing can save you a lot of time in treatment and give you valuable information about your health status.

Step 10 - Testing Video No. 2

(8 minutes)

In the following video we will go through 3 more tests, that you can do to measure your current status and to document further process to find personal weaknesses.

Step 11 - The Pillars Of Atlas

(9 minutes)

This video will give you an overview on what we have already done and what is more to come so you can learn about the structure and why every piece of the puzzle is important.

Step 12 - Plans For The Win

(7 minutes)

No goal is reached by accident. You will always need a clearly defined plan. How to do that for you personally will be covered in the last video of module 2