Course curriculum

  • 1

    Step 1: Watch These 2 Videos, Read This PDF And Join The Facebook Group

    • How To Use The Program Card

    • Join the UMS Online Coaching private Facebook group.

    • Are You Overwhelmed With The UMS? [Please Watch This Video]
  • 2

    Step 2: Learn The UMS Warm Up

    • Lower Body Warm Up Tutorial [WATCH ME]

    • Upper Body Warm Up Tutorial [WATCH ME]

    • Upper Body Warm Up Follow Along [JOIN IN WITH ME]

    • Lower Body Warm Up Follow Along [JOIN IN WITH ME]

    • UMS Warm Up [PRINT ME]
  • 3

    Step 3: Learn The UMS Phase 1 Workouts

    • UMS Foundations Program - Phase 1 [Print Me]

    • UMS Foundations Program - Phase 1 - XLSX document

    • Bent Arm Strength (BAS) Tutorial Phase 1 [Monday Workout]

    • Squat Hamstring Tutorial Phase 1 [Tuesday Workout]

    • Bent Arm Strength (BAS) Tutorial Phase 1 [Thursday Workout]

    • Deadlift Tutorial Phase 1 [Friday Workout]
  • 4

    Step 4: Learn The Stretches To Do Between Your Strength Training Sets

    • Stretches To Do Between Sets [Monday Workout]

    • Stretches To Do Between Sets [Tuesday And Friday Workouts]

    • Stretches To Do Between Sets [Thursday Workout]

    • Stretching To Do Between Strength Training Sets [Print Me]
  • 5

    UMS Phase 2

    • UMS Foundations Program - Phase 2 [Print Me]

    • UMS Foundations Program Phase 2 - XLSX document

    • Bent Arm Strength (BAS) Tutorial Phase 2 [Monday Workout]

    • Squat Hamstring Tutorial Phase 2 [Tuesday Workout]

    • Bent Arm Strength (BAS) Tutorial Phase 2 [Thursday Workout]

    • Deadlift Tutorial Phase 2 [Friday Workout]
  • 6

    UMS Phase 3

    • UMS Foundations Program - Phase 3 [Print Me]

    • UMS Foundations Program - Phase 3 - XLSX document

    • Bent Arm Strength (BAS) Tutorial Phase 3 [Monday Workout]

    • Squat & Hamstring Phase 3 [Tuesday Workout]

    • Bent Arm Strength (BAS) Tutorial Phase 3 [Thursday Workout]

    • Deadlift Tutorial Phase 3 [Friday Workout]
  • 7

    What To Do After Phase 3

    • Program Periodisation - Progressing And Moving Beyond This Foundations Program
  • 8

    Important lessons for understanding how to use this program

    • Shoulder (And Scapula) Movement Terminology

    • How To Break Through Strength Plateaus - Eccentric Loading & Hybrid Sets

    • Preparation week, hypertrophy weeks and deload week for UMS phase 1, 2 & 3