Movement Progress Report - January 2015

One of the experiments I'm going to start doing with Move Heroically is sharing with your my progress on key markers each months. Some months will vary in their goals.

In January, for instance, one of my main goals was the Dragon Squat (behind the leg pistol squat), which I accomplished. Since I checked that off the list, I won't be measuring that for February.

My major goals in January were:

  • Handstand pushup (to yoga block with wall)
  • One arm chinup (w/ assistance)
  • Front Lever (adv tuck)
  • Back Lever (adv tuck)
  • Side splits
  • Front splits
  • Dragon Squat

Initial testing January 5th, 2015:

A1. HSPU to 3.5 inch block – 5 reps
A2. One arm chin-up progression
– R = 4 reps
– L = 4 reps

B1. Front lever (adv. tuck) = 13.63s
B2. Back lever(adv. Tuck) = 13.89s

C1. Middle split = 14.5 inches
C2 Front split
– L forward = 80.75 inches
– R forward = 81.50 inches

D1. Dragon Squat - supporting leg at 90 degrees

Retesting February 2nd, 2015 (28 days later)

JM Side Split January

A1. HSPU to 3.5 inch block – 11 reps (120% improvement)
A2. One arm chin-up progression
– R = 7 reps (75% improvement)
– L = 6 reps (50% improvement)

B1. Front lever (adv. tuck) = 23.51s (72.5% improvement)
B2. Back lever(adv. tuck) = 26.96s (94.1% improvement)

C1. Middle split = 10.5 inches (38% improvement)
C2 Front split
– L forward = 82.50 inches
– R forward = 83.00 inches

D1. Dragon Squat - full range of motion on left leg, right leg 90% there!

Here's a video of some experimentation I did with single leg squatting patterns:

Playing with single leg squatting patterns.

A video posted by Jonathan Mead (@jonathanmead) on

In the future I hope to do more before and after pictures, as well as more videos of movements the new range of motion and strength allowed me to explore.

Credit goes to my coach Justin Goodhart for his awesome programming and guidance helping me along my journey.

For February I'll be focusing on much of the same strength and mobility goals, but adding more movement flow work into my practice. I'm focusing on these five moves:

  1. Croc (single arm lever)
  2. Lizard crawl
  3. Handstand pushup
  4. Butterfly kick
  5. Rotation into low bridge

What movement goals are you working on? What are you doing to track your progress?

Leave a comment below.

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