Phase 1
Session 1This workout’s sets follow from your answers on the day.
BWF Move Routine
Build body control in four stages, starting three days a week and later pairing strength with handstands and mobility.
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Every workout, as Catalyst would give it to you.
BWF Move Routine asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
Build a comfortable training habit and body control before moving to harder work. Phases one to three use three full workouts a week. Spend at least two weeks in phase one and achieve clean thirty-second plank and reverse-plank holds. Move on from phase two after clean horizontal rows and diamond push-ups; make a strength exercise harder only after all three sets reach eight. Stay in phase three for at least three calendar months. In phase four, train strength Monday, Wednesday and Friday, and handstands and mobility Tuesday, Thursday and Saturday, building a controlled freestanding handstand. Choose each progression before starting and advance only when you meet both the readiness and time requirements. Stop for pain, instability or loss of control. Move slowly in scapular work with shoulders down. Use active shoulders, glutes and abdominal control in planks, and keep your head neutral in reverse planks. Support your lower back in hollow holds and wall extensions, using only a range you control. In bear practice, reach through your shoulders, travel a few steps each way if space is limited, and include rest within the two-minute practice period. Rest during frog practice; shift pressure toward your fingers when tipping forward and toward your palms when tipping backward. Use straight knees, an upright trunk and alternating legs for front scales. Keep your hips square and rear glute active in hip-flexor stretches. Use support for deep squats if needed for balance, keeping heels grounded. Temporary heel support may help squat mobility; reduce it over time without raising your heels higher. In phase five, assemble a warm-up, no more than two skill goals, strength, skill accessories and mobility, choosing frequency and amounts from the resources you use. Put demanding skills before strength and their accessories afterward. Usually separate intensive pike and pancake work, changing emphasis after about six consistent weeks. Continue phase five as ongoing practice guided by those resources; it has no fixed weekly frequency.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Dumbbells
- Flat bench
- Pull-up bar
- Resistance bands
- Stable exercise step
- Wall support
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See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
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