THE STRONG TABLE / TRAINING PROGRAMSAll adults · Gym · Intermediate

SPORT PERFORMANCE / 2 DAYS PER WEEK / ABOUT 35 MINUTES

Ground flow · animal-inspired

Movement coordination

Crawling patterns challenge trunk and shoulder control. Animal Flow is a branded system; this independent sequence does not claim unique transfer.

Schedule2 days each weekTypical sessionAbout 35 minutesEquipmentGymStarting levelIntermediateIntended audienceAll adults

Your weekly sessions

SESSION 1 / Crawl prep

Ground control

Crawl prep

  1. Bear crawl — 3 × 8/side

    Abdominals, shoulders and hips. Keep knees close to the floor and move opposite hand and foot slowly without swaying.

  2. Front plank — 3 × 20–30 sec

    Abdominals, obliques and trunk stabilizers. Hold a long body line while breathing normally.

  3. Pilates dead bug — 2 × 8/side

    Abdominals, obliques and trunk stabilizers. Exhale as opposite arm and leg reach away; keep the trunk quiet and ribs settled.

  4. Downward-facing dog — 2 × 30 sec

    Joint control and comfortable range of motion. Press hands into the floor, send hips back and keep knees softly bent if needed.

SESSION 2 / Whole body

Strength companion

Whole body

  1. Goblet squat — 3 × 8

    Quadriceps with glute support. Sit between the hips and stand through the whole foot.

  2. Suspension strap row — 3 × 10

    Lats, rhomboids, mid-back and biceps. Test anchor, lean back with a rigid trunk, row elbows behind you and lower slowly.

  3. Incline push-up — 3 × 8

    Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.

  4. Suitcase carry — 3 × 30 sec/side

    Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.

How to progress

Begin 3 × 20 seconds crawling; build time gradually and add resistance training separately.

Recovery and weekly placement

Use a clear floor; scale for wrists and knees.

Continue building your plan

Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.

Open the training builderFind sport-specific trainingBrowse free recipesRead the evidence reviews

General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.

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