Annual Movement Calendar

A Community Yearly Program & Activity Guide

Month	The Program	This Month's Practice	Conditioning	Recovery
	① The Program A structured daily commitment. Show up and train.	② The Activity Guide Open and optional. Use what fits your month.

01 · Q1January	Planuary Core strength — anti-extension PG daily release. Train Mon–Fri throughout January.	Bear Crawl 60 meters per session On your hands and feet, moving with intention. Contralateral, spine neutral, hips level. Do it every day.	1-Mile Run Time it once this month. Write it down. You'll want to know where you started.	Active 10 min thoracic and hip flexor work after sessions. Move what the plank compresses. Passive 7–9 hours of sleep. Adaptation happens overnight — protect it.
02 · Q1February	Benchuary ★ Sorinex Horizontal push — barbell bench press Sorinex daily release. Follow at sorinex.com or @sorinex. Mon–Fri throughout February.	Push-Up 1,500 across the month Any variation that's honest — floor, incline, hands elevated. Show up and push. Every rep counts.	12-Minute Run Run as far as you can. Mark the distance. No pace strategy — just go.	Active Shoulder prep before every pressing session — not after. The order matters. Passive Anterior shoulder tissue work daily. Don't wait until it hurts to address it.
03 · Q1March	Marchward Intentional walking — every day 30 minutes or 8,000 steps. The standard is showing up to move on purpose.	Reverse Lunge 500 across the month One leg at a time. Back knee taps the floor, front shin stays vertical. Earn each step.	Ruck Add weight to your walk. Easy pace, then brisk, alternating. 20–30 minutes.	Active 5 min foot rolling and toe spreading daily. Walk volume accumulates — address it before it speaks first. Passive Elevate your feet after high-volume days. Let gravity do something for you for a change.
04 · Q2April	OHPril ★ Vertical push — overhead press PG daily release. Train Mon–Fri throughout April.	Frogger 300 across the month Deep squat, hands plant, explosive hip drive forward. Train the position before you chase the power.	Push Press Intervals Load the bar, move it overhead under fatigue. EMOM or interval — your call.	Active Thoracic decompression after overhead sessions — passive hang, foam roller across the mid-back. Passive A mobile T-spine is not optional this month. 5 min of extension work before bed.
05 · Q2May	Mayhem Core Core strength — anti-rotation PG daily release. Train Mon–Fri throughout May.	Hollow Body Rock Communal monthly total Lower back flat, arms overhead, legs extended. Rock forward and back. Count your reps — they add to the group total. Bent-knee variation counts.	250m Row Repeats 6–8 rounds, 90 seconds rest. Short and sharp. You're building toward August.	Active Thoracic rotation between sets — quadruped, controlled, both directions. Passive 5 min of slow exhale breathing daily. Anti-rotation work raises intra-abdominal pressure. Reset it.
06 · Q2June	Junepull ◈ Vertical pull — pull-up, chin-up PG daily release. Any bar, ring, or overhead surface counts. Mon–Fri throughout June.	Pull-Up 100 across the month Dead hang start. Chin clears the bar. Full extension at the bottom. Any grip. ~4 per day is all it takes.	Pull-Up AMRAP Set a max. Then beat it before the month ends. That's the whole test.	Active Lat stretch and scapular setting after every session. Hanging volume taxes connective tissue — respect it. Passive Grip and forearm care weekly — contrast soak, forearm rolling. Don't wait for tendon complaints.
07 · Q3July	Julympic ◈ Lower explosive — jumps PG daily release. No gym required. Mon–Fri throughout July.	Broad Jump 300 across the month Two feet, full arm drive, land with hips back and knees soft. Hold the landing one second before resetting. Earn the distance.	Jump Circuit Box jump, broad jump, vertical — timed rounds. Power quality first. Fatigue is secondary.	Active Landing mechanics daily — practice the absorption as much as the takeoff. Ankle and hip mobility after sessions. Passive Legs up the wall 10 min after jump sessions. Power output degrades with poor sleep — protect it.
08 · Q3August	Augrow ◈ Horizontal pull — row, TRX, band PG daily release. TRX or band row when traveling. Mon–Fri throughout August.	Crab Walk 40 meters per session Hips elevated, shoulder external rotation active. 20 meters forward, 20 back. Everything that isn't the erg this month.	2,000m Row Once this month, full effort. Write the time down. You'll return to this distance in December — as a 500.	Active Posterior shoulder cool-down after every row session. Rear delt and thoracic work — not optional at this volume. Passive Thoracic extension over a roller daily. Row volume rounds the upper back. Counter it deliberately.
09 · Q3September	Rotatember Rotation — landmine, med ball, cable PG daily release. Train Mon–Fri throughout September.	Lateral Shuffle 30 meters per session Athletic stance, weight transfers through the hip. Reactive push-off, controlled deceleration. 15 meters each direction. Do not cross your feet.	Step-Up Endurance Max reps in a set time. One leg carries the work. Note the number.	Active Open-book stretch and thoracic rotation daily. Rotation under load compresses — unloaded rotation restores. Passive Supine twist and child's pose before bed. 5 minutes is enough to make a difference.
10 · Q4October	Squatober ★ Sorinex Bilateral squat — back, front, goblet Sorinex daily release. Follow at sorinex.com or @sorinex. Mon–Fri throughout October.	Duck Walk 30 meters per session Heels flat, hip crease below parallel throughout, hands behind your head. 15 meters before resting. Own the depth, not just the distance.	Carry Complex Farmer, front rack, sandbag — rotate across intervals. Loaded locomotion. Your legs are already working this month.	Active Deep squat mobility work after every session. Ankle, knee, hip — all need attention at this volume. Passive Ice or contrast on reactive knees. Compression if swelling appears. Don't train through signals — address them.
11 · Q4November	Novblast Upper explosive — plyo push, med ball throw PG daily release. Train Mon–Fri throughout November.	Explosive Push-Up 300 across the month Hand-release with maximum vertical intent — hands leave the floor. Height is the measure, not the lockout. Incline counts.	Sprint Intervals 10 × 10 seconds, full effort. Full recovery between. Lower body power while the upper body does the heavy lifting this month.	Active Wrist and shoulder cool-down after every session. High-velocity work demands connective tissue care. Passive Banded shoulder external rotation and wrist circles daily. The tissue that enables power needs to be maintained.
12 · Q4December	Deadcember ★ Sorinex Hip hinge — deadlift variations Sorinex daily release. Follow at sorinex.com or @sorinex. Mon–Fri throughout December.	Good Morning 500 across the month Hands behind your head, hinge at the hip to parallel, neutral spine, full extension at the top. Hinge — don't round.	500m Row Sprint it. Once. Full effort. Compare it to August. A faster 500 after a full year of work means something.	Active Hamstring lengthening after every session. After heavy hinge volume, the posterior chain needs length — not more load. Passive 10 min passive hip hinge stretch before bed. This is also the month to protect sleep — the year has asked a lot.

The Program

Sorinex months (Benchuary, Squatober, Deadcember) — follow their free daily release at sorinex.com or @sorinex. OHPril — community-originated; PG programs and releases daily. All other months — PG original programming, released daily. Every program runs Monday through Friday. Showing up is the commitment.

The Practice

Each month's practice is something to do nearly every day — bodyweight, no equipment required, executable anywhere. The target is achievable with consistency. It is not a test. It is a practice. Show up and move.

Recovery

Active recovery is what you do around your training — mobility, tissue work, movement prep. Passive recovery is how you live — sleep, breathing, stress, the decisions you make away from the gym. Both are part of the program. Neither is optional.

All 12 Months

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