MOVE Gymnastics Inspired Strength Training

Sometimes the workout we planned isn’t exactly the workout you end up doing.

If you slept badly, you’re unusually sore, work has been stressful, or something doesn’t feel right during the warm-up, that matters.

It doesn’t automatically mean you shouldn’t train. We might reduce the volume, change an exercise, adjust the intensity, or keep the session exactly as planned if everything still looks good.

That’s one of the reasons coaching matters. The program gives us direction, but we still have to pay attention to how the person is responding to it.

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Every workout doesn’t need to be your hardest workout.

We want people to train hard at MOVE. But hard training works best when it has a purpose.

If every set is close to failure and every session leaves you completely exhausted, you give yourself less room to recover, practice skills well, add training volume, or push harder when it matters.

Some days we push intensity. Some days we build volume. Some days we focus on technique, mobility, or positions that need more control.

The mix changes depending on the person, the goal, and the phase of training.

If you want to keep progressing for years, intensity has to be managed, not maxed out every day.

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Getting into a position is one thing. Being able to control it is what makes that range useful.

At MOVE, mobility isn’t just about reaching farther. We want you to be able to create strength and control through the range you have — whether that’s a deep split squat, Cossack, bridge, overhead position, or something else you’re working on.

That’s why a lot of our mobility work includes slow reps, pauses, loaded positions, and end-range strength. If you can only access a position passively, there’s still more to build.

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Partial reps get a bad reputation. Used on purpose, they actually have real value — used as a shortcut, that’s a different story.

Heavy partials (think rack pulls, board presses, pin work) can be a legit tool for up-regulating your central nervous system — they let you handle loads beyond what you could manage through a full range, which has real carryover for certain strength goals. Short range work also has a place in rehab, letting you load a joint safely within a pain-free range while it’s healing, instead of avoiding loading it entirely.

What we’re actually against is partials as the default — using them to dodge the hardest, most vulnerable part of a movement instead of training it. That’s usually exactly where you’re weakest, and avoiding it means it stays weak.

Full range is the priority here, the default we build programs around. Partials show up too, on purpose, when there’s a real reason for them.

DM ‘START’ to train it the smart way 💪