Annual Movement Calendar

A Community Yearly Program & Activity Guide

1 The Program

Commit to the month's movement.

A focused strength program built around the month's primary pattern. For Sorinex months (Benchuary, Squatober, Deadcember), follow their free daily release. For PG original months, follow the PG program guide. Monday through Friday.

2 The Activity Guide

Supplement on your own terms.

The movement challenge, mobility focus, and conditioning challenge are open and optional. Use all three for a well-rounded month. Use one because it fits your schedule. Use none and just run the program.

① The Program

② The Activity Guide — use any, all, or none

Month

Category

Strength Theme

Movement Challenge

Mobility Focus

Conditioning

01 · Q1January	Core	Planuary Anti-extension · Plank variations PG program — daily plank-focused strength work, Mon–Fri throughout January.	60m Bear Crawl Contralateral crawl, neutral spine, hips level, knees 1" off ground. 60m per session. RegressionElevated bear crawl — hands on a bench. Same spine and hip standards. GMBMovNat Quad	T-Spine · Hip Flexors · Global Trunk 300 min / month Rusin 3D core warm-up — thoracic extension, hip flexor lengthening, anti-extension holds. 10 min daily. Rusin	1-Mile Run Benchmark Time trial. Aerobic baseline. Retest in Q4.
RecoverySleep quality is the priority. 7–9 hours is non-negotiable for core adaptation. Add 5 minutes of diaphragmatic breathing before bed — exhale twice as long as you inhale.
02 · Q1February	Upper	Benchuary ★ Sorinex Horizontal push · Barbell bench Sorinex program — daily bench press workout released the evening prior, Mon–Fri throughout February. Free at sorinex.com and @sorinex.	1,500 Push-Ups Hand-release standard — chest to floor, hands lift, full lockout. ~50/day. RegressionIncline push-up on a bench, same hand-release standard. Every rep counts. GMB Push Skill	Shoulders · Anterior Capsule · Rotator Cuff 300 min / month Rusin shoulder prep — 3D shoulder CARs, anterior capsule release, rotator cuff activation before pressing. Rusin	Cooper Test — 12-Min Run Max distance in 12 minutes. V̇O₂ max estimate. Record and retest annually.
RecoveryAnterior shoulder tissue work after every pressing session — lacrosse ball on pec minor, doorway stretch, contrast shower on the shoulder girdle. The volume this month is significant; don't wait for soreness to address it.
03 · Q1March	Locomotion	Marchward Intentional walking · Daily movement practice PG program — walk every day, Mon–Fri. Choose your target: 8,000 steps or 30 minutes. The standard is intentionality — not pace, not destination. Just move on purpose.	Cumulative Locomotion Time Track every minute you spend moving intentionally — walking, running, hiking, golfing, cycling, anything that gets you locomoting. Log your time and add it to the communal monthly total. No regression neededAny modality, any pace, any duration counts. The only standard is that it's intentional. MovNat Loco	Hip IR · Ankle Dorsiflexion · Gait Prep 300 min / month ATG split squat holds for hip flexor length, Patrick step for tibialis and ankle DF, hip IR in 90/90. Walking is the practice — this is the prep that makes it better. ATG	Rucking Intervals Loaded walking — add a weighted pack. Alternating easy and brisk pace over 20–30 minutes. Bridges the walking program to loaded carry capacity.
RecoveryFoot care — 5 minutes of foot rolling and toe spreading daily. Walking volume accumulates stress in the plantar fascia and calves; address it before it becomes an issue. Elevate feet for 10 minutes after high-volume days.
04 · Q2April	Upper	OHPril ★ Vertical push · Overhead press PG program — daily overhead press strength work, Mon–Fri throughout April. (Community-originated; PG adopts and programs.)	Cumulative Hang Time Track every second you spend hanging from any surface — bar, rings, branch, TRX. Dead hang, active hang, single arm, any grip. Log your time and add it to the communal monthly total. RegressionScapular hang — feet lightly touching the floor, taking some load off while keeping the hang position. Same time counts. MovNat Hang/Climb	Overhead Position · Thoracic Extension · Rib–Pelvis 300 min / month Rusin overhead prep — shoulder flexion CARs, lat opening, thoracic extension. Rib–pelvis dissociation for true overhead without lumbar compensation. Rusin	Push Press / Thruster Intervals EMOM or interval format. Vertical push strength meets metabolic output.
RecoveryThoracic decompression after overhead sessions — passive hang for 30–60 seconds, foam roller across the mid-back. The overhead position demands a mobile T-spine; maintain it daily or the pressing will expose the deficit.
05 · Q2May	Core	Mayhem Core Anti-rotation · Pallof / ab wheel PG program — daily anti-rotation core strength work, Mon–Fri throughout May.	Hollow Body Rocks Lower back pressed to floor, arms overhead, legs extended. Rock forward and back in a controlled arc. Each full rock = 1 rep. Log reps and add to the communal monthly total. RegressionBent-knee hollow rock — knees pulled in to shorten the lever. A pad or folded mat under the lower back is allowed. Every rep counts. GMB	Thoracic Rotation · QL · Scapular Setting 300 min / month Rusin anti-rotation prep — quadruped thoracic rotation, QL release, scapular activation. Rotational range prep for September. Rusin	250m Row Repeats 6–8 × 250m, 90s rest. Short-burst rowing bridge toward August's 2k.
RecoveryBreathing as recovery — 5 minutes of box breathing or slow exhale work daily. Anti-rotation training increases intra-abdominal pressure; a diaphragmatic reset between sessions restores the system.
06 · Q2June	Upper	Junepull ◈ Summer Vertical pull · Pull-up / chin-up PG program — daily vertical pull strength work, Mon–Fri. Minimal equipment; bar, rings, or any overhead surface.	100 Pull-Ups Dead hang start, chin clears bar, full extension at the bottom. Any grip. ~4/day. RegressionScapular pull — dead hang to active hang, shoulders packed, no elbow bend. Builds prerequisite pulling strength. MovNat Hang/Climb	Lats · Scapular Upward Rotation · Shoulder Flexion 300 min / month Rusin lat and scapular protocol — overhead lat stretch, serratus activation, scapular upward rotation drills. Rusin	Pull-Up Ladder / AMRAP Single-set max and monthly total. Any surface counts.
RecoveryGrip and forearm recovery — contrast soaking (warm then cold water), forearm rolling, wrist circles. Hanging volume accumulates quickly in tendons and connective tissue; respect it before the next session.
07 · Q3July	Lower Power	Julympic ◈ Summer Lower explosive · Broad / box / vertical jump PG program — daily lower explosive work, Mon–Fri. No gym required; jumps can be done anywhere.	300 Broad Jumps Two-foot takeoff, full arm drive, land balanced — hips back, knees soft, hold 1 second. ~10/day. RegressionShort broad jump — reduce distance until landing mechanics are controlled. Earn the distance. MovNat Jump & Land	Hip Extension · Ankle DF · Landing Mechanics 300 min / month ATG tibialis raise, ATG split squat for hip extension depth, landing mechanic drills — absorb through full ROM before redirect. 10 min daily. ATG	Jump Interval Circuit Box / broad / vertical — timed rounds. Power quality over fatigue accumulation.
RecoveryLegs-up-the-wall for 10 minutes after any jump session. Cold exposure on the lower legs if available. Power output is the first quality to suffer from poor sleep — 8 hours is a performance input this month, not a luxury.
08 · Q3August	Upper	Augrow ◈ Summer Horizontal pull · Row / TRX / band PG program — daily horizontal pull strength work, Mon–Fri. TRX or band row when traveling.	40m Crab Walk Hips elevated, shoulder ER active, hands and feet only. 20m forward, 20m backward per session. RegressionCrab sit hold — same position, no locomotion. Build shoulder and hip stability first. MovNat Reverse Quad	Posterior Shoulder · T-Spine · Rear Delt 300 min / month Rusin posterior upper prep — prone Y/T/W, rear delt activation, thoracic extension, face pulls. Protects shoulder during high-volume row month. Rusin	2,000m Row Time Trial Full effort benchmark. Pulling power and aerobic capacity. Revisited as 500m sprint in December.
RecoveryPosterior shoulder cool-down after every row session — prone Y/T/W, rear delt release, thoracic extension over a roller. Row volume taxes the rotator cuff and rear delt; treat recovery as part of the program, not optional.
09 · Q3September	Core	Rotatember Rotation · Landmine / med ball / cable PG program — daily rotational core strength work, Mon–Fri throughout September.	30m Lateral Shuffle Athletic stance, weight transfer through hip, reactive push-off, controlled decel. 15m each direction. Do not cross feet. RegressionLateral side-step walk — same direction standard, slower tempo, feet may briefly meet at center. MovNat Lateral Loco	Thoracic Rotation · Hip–Rib Dissociation 300 min / month Rusin 3D rotation prep — quadruped thoracic rotation, half-kneeling hip–rib dissociation, open-book stretch. Rotation from the right segments before loading. Rusin	Step-Up Endurance Test Timed step-ups — max reps in set time. Unilateral endurance bridge before Q4.
RecoveryRotational decompression daily — child's pose with lateral reach, open-book stretch, supine twist. Rotation under load compresses; unloaded rotation restores. 5–10 minutes is enough to make a meaningful difference.
10 · Q4October	Lower	Squatober ★ Sorinex Bilateral squat · Back / front / goblet Sorinex program — daily squat workout released the evening prior, Mon–Fri throughout October. Free at sorinex.com and @sorinex.	30m Duck Walk Heels flat, hip crease below parallel throughout, spine upright, hands clasped behind head. 15m before rest. RegressionGoblet squat walk — light load at chest, same depth, shorter steps. Counterbalance supports upright torso. GMBMovNat Deep Squat	Quads · Knees · Ankle Dorsiflexion 300 min / month ATG deep squat protocol — tibialis raise, Patrick step, ATG split squat for knee-over-toe range, slant board DF work. Supports heavy squat volume. ATG	Carry Complex Intervals Farmer, front rack, sandbag carries rotated across intervals. Loaded locomotion as conditioning.
RecoveryQuad and knee attention after heavy squat days — ice or contrast therapy if knees are reactive, compression if swelling appears. The ATG mobility work this month is recovery work; treat it with the same seriousness as the lifting.
11 · Q4November	Upper Power	Novblast Upper explosive · Plyo push / med ball throw PG program — daily upper explosive strength work, Mon–Fri throughout November.	300 Explosive Push-Ups Hand-release with max vertical intent — hands leave the floor. Hollow body throughout. Height is the measure. ~10/day. RegressionIncline hand-release push-up — same explosive intent, hands elevated. Every rep counts. GMB Reactive Push	Shoulder Elastic Prep · Wrists · T-Spine 300 min / month Rusin elastic prep — banded shoulder ER, wrist loading and circles, thoracic extension. Readies connective tissue for high-velocity upper demands. Rusin	10 × 10s Sprint Intervals Max effort, full recovery. Lower body power complement to upper explosive month.
RecoveryWrist and shoulder cool-down after every explosive session — passive wrist extension stretch, banded shoulder external rotation, thoracic extension over a roller. High-velocity work demands connective tissue care; don't skip it.
12 · Q4December	Lower	Deadcember ★ Sorinex Hip hinge · Deadlift variations Sorinex program — daily deadlift workout released the evening prior, Mon–Fri throughout December. Free at sorinex.com and @sorinex.	500 Good Mornings Hands behind head, hinge to parallel, neutral spine, full hip extension at top. ~17/day. RegressionHands-on-thighs good morning — palms slide down thighs as a tactile guide for spine and depth. MovNat Hip HingeGMB	Hamstrings · Posterior Chain · Nordic Prep 300 min / month ATG hamstring protocol — Nordic curl progressions (assisted → eccentric → full), single-leg RDL patterning, hamstring lengthening work. ATG	500m Row Time Trial Sprint benchmark. Compare directly to August's 2k. A faster 500m after a full year of work is a real marker.
RecoveryLow back and hamstring lengthening daily — 10 minutes of passive hip hinge stretching, supine hamstring holds, child's pose. After heavy deadlift volume, the posterior chain needs length, not more loading. Sleep is where the body repairs; protect it.

Layer 1 — The Program

Sorinex months (Benchuary, Squatober, Deadcember): follow their free daily release at sorinex.com. OHPril: community-originated; PG adopts and programs. Marchward: intentional daily walking — the most foundational movement pattern, programmed as a standalone month. All other PG months: PG daily programming, Mon–Fri. All are free, focused on a single movement pattern, and built for consistent daily commitment.

Layer 2 — The Activity Guide

Movement challenge, mobility focus, and conditioning are independent and optional. Use all three for a well-rounded month. Use one. Use none. The guide is designed to support broader movement health without adding enrollment pressure. It works alongside any program or on its own.

Challenge Design

One target. One standard. One regression — not open-ended variation. Specificity is what makes people feel they earned it. The regression is a legitimate version, not a consolation. Both count toward the total.

Mobility Standard

Every month: 300 min (≈ 10 min/day). Time is the metric, protocol is the guide. ATG for lower months (Mar, Jul, Oct, Dec). Rusin for upper and rotation months (Jan, Feb, Apr, May, Jun, Aug, Sep, Nov).

Conditioning Arc

Run benchmarks: 1-mile (Jan) + Cooper Test (Feb). Row arc: 250m repeats (May) → 2k time trial (Aug) → 500m sprint (Dec). Sprints in July and November complement the power months. All four quarters have a conditioning marker.

All 12 Month Names

Planuary · Benchuary★ · Marchward · OHPril★ · Mayhem Core · Junepull · Julympic · Augrow · Rotatember · Squatober★ · Novblast · Deadcember★