up:: [[Mobility and Flexibility MOC]] tags:: #on/mobility #effort # GMB Apprenticeship Program [GMB Fitness: Move Better](https://gmb.io/) makes online training for people who don’t want to feel limited physically but have more important things to do than spend hours every day working out. ## Apprenticeship Program #### Practical Program ##### Session 1 - A-Frame and Spiderman Assessment Prep → Ostrich Walk → Half Cossack Reach → Standing Straight Leg Hip Circles → Wrist Circles → Full Body Vibrations Practice → Bear → A-Frame → Basic Spiderman ##### Session 2 - Squat and High Monkey Assessment Prep → Toe Squat Leg Swing Walk → General Kneeling Lunge → Reach Back Walk Into Squat → Quadruped Wag Tail → Wrists - Palms Down, Fingers Facing Knees Practice → Basic Monkey → A-Frame to Squat → High Monkey → Squat Assessment ##### Session 3 - Assess the Table Top and Frogger Stall Prep → Prone Twist to Sitting → Corkscrew → 9090 Supine Rotation → Quadruped Spinal Circles → Back Hand Weight Shifts Practice → Basic Frogger → Floating Table Top → Frogger Stall ##### Session 4 - Assess the Crab Set-Up and L-Sit Prep → Ostrich Walk → Half Cossack Reach → Standing Straight Leg Hip Circles → Wrist Circles → Full Body Vibrations Practice → Crab Walk F&B → Crab Set-Up → Apprenticeship L-Sit Assessment and Overview Push → Corkscrew → Basic Long Leg Monkey → Extended Side Angle Pose → Half Pancake → Seated Twist → Quadruped Twist → Cobra ##### Session 5 - Handstand Assessment Prep → Toe Squat Leg Swing Walk → General Kneeling Lunge → Reach Back Walk Into Squat → Quadruped Wag Tail → Wrists - Palms Down, Fingers Facing Knees Practice → Freestanding Handstand → Wall Kick Up for Handstand → Wall Walk Assessment for Handstand → Shoulder Assessment for Handstand → Wrist Assessment for Handstand Play → Basic Bear to Monkey Combination Push → Crab Walk F&B → Basic Frogger → Basic Monkey → Bear ##### Session 6 - Standing to Sitting to Standing Assessment Prep → Prone Twist to Sitting → Corkscrew → 9090 Supine Rotation → Quadruped Spinal Circles → Back Hand Weight Shifts Practice → Handstand Cartwheel Bail → Standard Cartwheel → Apprenticeship Standing to Sitting to Standing Assessment Push → Resilience 3 Point Cross Body High Reach → Twisting Bear → Camel → Thoracic Extension → Seated Clasped Hands Extension → Posterior Shoulder Opener → Prone Bent Arm Chest Stretch ##### Session 7 - Double Arm Hang Assessment Prep → Ostrich Walk → Half Cossack Reach → Standing Straight Leg Hip Circles → Wrist Circles → Full Body Vibrations Practice → Apprenticeship Double Arm Hang Assessment Play → Frogger to Crab Combination Push → Crab Walk F&B → Basic Frogger → Basic Monkey → Bear ##### Session 8 - Shrimp Squat Assessment Prep → Toe Squat Leg Swing Walk → Reach Back Walk Into Squat → Quadruped Wag Tail → Wrists - Palms Down, Fingers Facing Knees Practice → Wall Kick Up for Handstand → Handstand Cartwheel Bail → Apprenticeship Shrimp Squat Assessment and Overview Push → Seiza to Sumo Squat → Basic Monkey → Frog → Butterfly → Seated Hamstring → Modified Pigeon Stretch → General Kneeling Lunge ##### Session 9 - Chin-Up Assessment Prep → Prone Twist to Sitting → Corkscrew → 9090 Supine Rotation → Quadruped Spinal Circles → Back Hand Weight Shifts Practice → Crab Set-Up → Apprenticeship Chin Up Assessment and Overview → Bar Pulling Prep Play → Bear to Frogger Combination Push → Crab Walk F&B → Basic Frogger → Basic Monkey → Bear ##### Session 10 - Bridge Assessment Prep → Ostrich Walk → Half Cossack Reach → Standing Straight Leg Hip Circles → Wrist Circles → Full Body Vibrations Practice → Split Leg Kick Up For Handstand Freestanding → Handstand Cartwheel Bail → Bridge Push → Corkscrew → Basic Long Leg Monkey → Extended Side Angle Pose → Half Pancake → Seated Twist → Quadruped Twist → Cobra ##### Session 11 - Practice the Double Arm Hang and the Chin-up Prep → Toe Squat Leg Swing Walk → General Kneeling Lunge → Reach Back Walk Into Squat → Quadruped Wag Tail → Wrists - Palms Down, Fingers Facing Knees Practice → Apprenticeship Double Arm Hang Assessment → Bar Jump To Negative Chin-Up Push → Bridge → Half Shrimp → Bar Jump To Negative Chin-Up → L-Sit → Basic Spiderman ##### Session 12 - Handstand Day Prep → Prone Twist to Sitting → Corkscrew → 9090 Supine Rotation → Quadruped Spinal Circles → Back Hand Weight Shifts Practice → Split Leg Kick Up For Handstand Freestanding → Handstand Cartwheel Bail Play → Apprenticeship Standing to Sitting to Standing Assessment Push → Resilience 3 Point Cross Body High Reach → Twisting Bear → Camel → Thoracic Extension → Seated Clasped Hands Extension → Posterior Shoulder Opener → Prone Bent Arm Chest Stretch ##### Session 13 - Practice a Frogger and Monkey Variation Prep → Ostrich Walk → Half Cossack Reach → Standing Straight Leg Hip Circles → Wrist Circles → Full Body Vibrations Practice → Monkey Toe Pull → Frogger Slow Pull Push → Crab Walk R&L → Basic Frogger → Basic Monkey → Bear ##### Session 14 - Handstands and Sweeps Prep → Toe Squat Leg Swing Walk → General Kneeling Lunge → Reach Back Walk Into Squat → Quadruped Wag Tail → Wrists - Palms Down, Fingers Facing Knees Practice → Split Leg Kick Up For Handstand Freestanding → Handstand Cartwheel Bail Play → Basic Underswitch from Crab → Squat Leg Sweep Push → Seiza to Sumo Squat → Basic Monkey → Frog → Butterfly → Seated Hamstring → Modified Pigeon Stretch → General Kneeling Lunge ##### Session 15 - Practice Spiderman and Shrimp Squat Prep → Prone Twist to Sitting → Corkscrew → 9090 Supine Rotation → Quadruped Spinal Circles → Back Hand Weight Shifts Practice → Apprenticeship Shrimp Squat Assessment and Overview → Apprenticeship Spiderman Assessment and Overview Push → Bridge → Stall Step Back Lunge → Bar Jump To Negative Chin-Up → L-Sit → Basic Spiderman ##### Session 16 - Handstand Day Prep → Ostrich Walk → Half Cossack Reach → Standing Straight Leg Hip Circles → Wrist Circles → Full Body Vibrations Practice → Split Leg Kick Up For Handstand Freestanding → Handstand Cartwheel Bail Play → Around The World Push → Corkscrew → Basic Long Leg Monkey → Extended Side Angle Pose → Half Pancake → Seated Twist → Quadruped Twist → Cobra ##### Session 17 - Frogger Slow Pull and Leg Thread to 3 pt. Bridge Prep → Toe Squat Leg Swing Walk → General Kneeling Lunge → Reach Back Walk Into Squat → Quadruped Wag Tail → Wrists - Palms Down, Fingers Facing Knees Practice → Leg Thread to 3 Pt Bridge → Frogger Slow Pull Play → Seated Underswitch to Squat Push → Crab Walk F&B → Basic Frogger → Basic Monkey → Bear ##### Session 18 - Handstand Day Prep → Prone Twist to Sitting → Corkscrew → 9090 Supine Rotation → Quadruped Spinal Circles → Back Hand Weight Shifts Practice → Wall Kick Up for Handstand → Handstand Cartwheel Bail Play → Split Leg Kick Up For Handstand Freestanding Push → Resilience 3 Point Cross Body High Reach → Twisting Bear → Camel → Thoracic Extension → Seated Clasped Hands Extension → Posterior Shoulder Opener → Prone Bent Arm Chest Stretch ##### Session 19 - Double Arm Hang and Chin-up Prep → Ostrich Walk → Half Cossack Reach → Standing Straight Leg Hip Circles → Wrist Circles → Full Body Vibrations Practice → Apprenticeship Chin Up Assessment and Overview → Apprenticeship Double Arm Hang Assessment Push → Bridge → Stall Step Back Lunge → Bar Jump To Negative Chin-Up → Apprenticeship L-Sit Assessment and Overview → Basic Spiderman ##### Session 20 - Handstands and Monkey 180 Prep → Toe Squat Leg Swing Walk → General Kneeling Lunge → Reach Back Walk Into Squat → Quadruped Wag Tail → Wrists - Palms Down, Fingers Facing Knees Practice → Wall Kick Up for Handstand → Handstand Cartwheel Bail Play → Monkey 180 Push → Seiza to Sumo Squat → Basic Monkey → Frog → Butterfly → Seated Hamstring → Modified Pigeon Stretch → General Kneeling Lunge ##### Session 21 - Standing to Sitting and Monkey Toe Pull Prep → Prone Twist to Sitting → Corkscrew → 9090 Supine Rotation → Quadruped Spinal Circles → Back Hand Weight Shifts Practice → Monkey Toe Pull → Apprenticeship Standing to Sitting to Standing Assessment Push → Apprenticeship Double Arm Hang Assessment → Around the World To 3 Pt Bridge → Basic Frogger → Straight Leg Monkey → Bent Arm Bear ##### Session 22 - Handstand Day Prep → Ostrich Walk → Half Cossack Reach → Standing Straight Leg Hip Circles → Wrist Circles → Full Body Vibrations Practice → Split Leg Kick Up For Handstand Freestanding → Wall Kick Up for Handstand → Handstand Cartwheel Bail Play → Apprenticeship Standing to Sitting to Standing Assessment Push → Corkscrew → Basic Long Leg Monkey → Extended Side Angle Pose → Half Pancake → Seated Twist → Quadruped Twist → Cobra ##### Session 23 - Straight Arm Baby Frogger and Swing Set Prep → Toe Squat Leg Swing Walk → General Kneeling Lunge → Reach Back Walk Into Squat → Quadruped Wag Tail → Wrists - Palms Down, Fingers Facing Knees Practice → Swing Set → Straight Arm Baby Frogger Push → Bridge → Half Shrimp → Bar Jump To Negative Chin-Up → L-Sit → Basic Spiderman ##### Session 24 - Handstand Day Prep → Prone Twist to Sitting → Corkscrew → 9090 Supine Rotation → Quadruped Spinal Circles → Back Hand Weight Shifts Practice → Split Leg Kick Up For Handstand Freestanding → Wall Kick Up for Handstand → Handstand Cartwheel Bail Play → Super Free Flow Example 1 Push → Resilience 3 Point Cross Body High Reach → Twisting Bear → Camel → Thoracic Extension → Seated Clasped Hands Extension → Posterior Shoulder Opener → Prone Bent Arm Chest Stretch ##### Session 25 - High Monkey and Chin-Up Prep → Ostrich Walk → Half Cossack Reach → Standing Straight Leg Hip Circles → Wrist Circles → Full Body Vibrations Practice → Apprenticeship Chin Up Assessment and Overview → High Monkey Push → Apprenticeship Double Arm Hang Assessment → Swing Set → Straight Arm Baby Frogger → Basic Monkey → Bear ##### Session 26 - Handstands and Combo Play Prep → Toe Squat Leg Swing Walk → General Kneeling Lunge → Reach Back Walk Into Squat → Quadruped Wag Tail → Wrists - Palms Down, Fingers Facing Knees Practice → Split Leg Kick Up For Handstand Freestanding → Wall Kick Up for Handstand → Handstand Cartwheel Bail Play → Apprenticeship Standing to Sitting to Underswitch to AFrame Push → Seiza to Sumo Squat → Basic Monkey → Frog → Butterfly → Seated Hamstring → Modified Pigeon Stretch → General Kneeling Lunge ##### Session 27 - Practice Frogger Stall Prep → Prone Twist to Sitting → Corkscrew → 9090 Supine Rotation → Quadruped Spinal Circles → Back Hand Weight Shifts Practice → Frogger Stall Prep → Apprenticeship Standing to Sitting to Standing Assessment Push → Bridge → Half Shrimp → Bar Jump To Negative Chin-Up → L-Sit → Basic Spiderman ##### Session 28 - Handstand Day Prep → Ostrich Walk → Half Cossack Reach → Standing Straight Leg Hip Circles → Wrist Circles → Full Body Vibrations Practice → Split Leg Kick Up For Handstand Freestanding → Wall Kick Up for Handstand → Handstand Cartwheel Bail Play → Super Free Flow Example 1 Push → Corkscrew → Basic Long Leg Monkey → Extended Side Angle Pose → Half Pancake → Seated Twist → Quadruped Twist → Cobra ##### Session 29 - Practice Two New Combos Prep → Toe Squat Leg Swing Walk → General Kneeling Lunge → Reach Back Walk Into Squat → Quadruped Wag Tail → Wrists - Palms Down, Fingers Facing Knees Practice → Apprenticeship High Monkey to Leg Sweep → Apprenticeship Spiderman to Squat Combo Push → Apprenticeship Double Arm Hang Assessment → Straight Arm Baby Frogger → Swing Set → Monkey Toe Pull → Bent Arm Bear ##### Session 30 - Handstand Day Prep → Prone Twist to Sitting → Corkscrew → 9090 Supine Rotation → Quadruped Spinal Circles → Back Hand Weight Shifts Practice → Split Leg Kick Up For Handstand Freestanding → Wall Kick Up for Handstand → Handstand Cartwheel Bail Play → Super Free Flow Example 1 Push → Resilience 3 Point Cross Body High Reach → Twisting Bear → Camel → Thoracic Extension → Seated Clasped Hands Extension → Posterior Shoulder Opener → Prone Bent Arm Chest Stretch ##### Session 31 - Practice Combos Prep → Ostrich Walk → Half Cossack Reach → Standing Straight Leg Hip Circles → Wrist Circles → Full Body Vibrations Practice → Apprenticeship Crab Set Up to LSit to Standing → Apprenticeship Frogger Stall to Half Around the World Push → Bridge → Apprenticeship Shrimp Squat Assessment and Overview → Apprenticeship Chin Up Assessment and Overview → Apprenticeship Spiderman Assessment and Overview → Apprenticeship L-Sit Assessment and Overview ##### Session 32 - Handstands and Free Play Prep → Toe Squat Leg Swing Walk → General Kneeling Lunge → Reach Back Walk Into Squat → Quadruped Wag Tail → Wrists - Palms Down, Fingers Facing Knees Practice → Split Leg Kick Up For Handstand Freestanding → Wall Kick Up for Handstand → Handstand Cartwheel Bail Play → Apprenticeship Play Free Time Push → Seiza to Sumo Squat → Basic Monkey → Frog → Butterfly → Seated Hamstring → Modified Pigeon Stretch → General Kneeling Lunge ##### Session 33 ##### Session 34 ##### Session 35 ##### Session 36 ##### Session 37 ##### Session 38 ##### Session 39 ##### Session 40 ##### Session 41 ##### Session 42 ##### Session 43 ##### Session 44 ##### Session 45 #### Coaching Program [Bear Walks For Full Body Strength And Mobility 🐻 GMB Fitness](https://gmb.io/bear/)