From Foundational Movement to Athletic Capability
“The first gated movement progression that rebuilds athletic capacity through structured entry criteria, especially for fall prevention, progressive training, and defined exit standards, for safer increases in the athletic ability to Be In Life™.”
Entry Criteria
Meet the minimum movement standards required, walk briskly or jog lightly, to begin the Senior Circuit safely and effectively. Start here if you cannot cannot yet perform lateral shuffles, burpees, or mile‑pace work
Why It Matters
Senior Circuit restores the fundamental capacities that underlie athletic movement: strength, balance, coordination, agility, power, and resilience. It is where participants become athletes again—or for the first time.
Curriculum Structure
- 24-week progression
- Three 8-week trimesters
- Progressive loading and complexity
- Gated advancement based on demonstrated competency
What You Will Learn
- Foundational force production
- Ballistic and elastic movement
- Repeated rotational literacy
- Tier 1 jumps and controlled landings
- Progressive rotational hopping and jump turns
- Early reactive movement literacy
- Dog–Human bounce and movement synchronization
Exit Criteria
Demonstrate these strongly suggested movement competencies:
Sagittal Exit Test
Honor Lunge™ → Reverse Lunge (clean transitions)
No knee collapse
No torso sway
Smooth forward/backward plane control
Purpose: Prove sagittal‑plane mastery.
Frontal Exit Test
Lateral Step Cut → Return Cut
Clean foot plant
No hip drop
Controlled side‑to‑side redirection
Purpose: Prove frontal‑plane stability and agility.
Transverse Exit Test
Rotational Step‑Through
Hip‑shoulder synch
No lumbar twist
Smooth torque generation
Purpose: Prove rotational control.
Pull Exit Test
Urban Pull‑Up (strict)
Full hang
Chest to bar
Slow descent
No kip
Purpose: Prove vertical pulling strength.
CARS / Circumduction Exit Test
Shoulder CARS + Hip CARS (full cycle)
No compensation
Slow, controlled
Full joint rotation
Purpose: Prove joint integrity and mobility literacy.
Jumps Exit Test
Snap Jump™ (soft landing)
Explosive rise
Quiet landing
No heel slam
No valgus collapse
Purpose: Prove power expression and landing mechanics.
⭐ Inner Hexagon™ — Core / Full‑Body Integration Exit Test
Honor Plank Flow™
Plank → Shoulder Tap → Toe Reach → Controlled Roll → Return
No sag
No rotation collapse
Full‑body synch
Breath control
Purpose: Prove readiness for Complete Athlete™ by demonstrating integrated movement across all planes. to progress confidently into the next Movement Hexagon™.
Continue Your Progression
Advance to the next Movement Hexagon™ upon successful completion of Senior Circuit™