Human MVMNT

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Strength - Flexibility - Handstand

14/09/2026

Time efficient training‼️
If you only have 10 minutes today, use those 10 minutes.
You might be surprised by how much you can get out of them.

No. It won’t be the ”perfect” workout but it will good and sometimes good can be perfect.

50 Sandbag Squats as fast as possible.
As many Pull Ups as possible in 10 minutes.
5 hard sets of OHP, starting a new set every 2 minutes.

Use the structure but change out the exercises to what you need.

Doing it like this will help you get lots of good work in and keep track of time.

On a good day you cans tack multiple of these pieces together to create a 15, 20 or maybe even 30 min workout.

”Do what you can with what you have”.

GET STRONG - MOVE WELL - FEEL GOOD‼️

//Micha
✌🏼😎

07/09/2026

HIGH VALUE SUPERSETS💪🏼
Supersets aren’t just about saving time.
📈They can be about enhancing your practice, layering exercises together to create better conditions for progress.

🥞Pairing pancakes with press to handstand doesn’t just improve your flexibility. It gives you the range you need to make your press more efficient.

🤸🏻‍♂️Pairing shoulder flexion lifts with handstands doesn’t just improve shoulder flexibility. It helps open the shoulders and build a stronger, more efficient handstand position.

That’s the point of high-value supersets.
To make 1 + 1 = 3‼️

So when choosing exercises to pair together, ask yourself:
Do these exercises support each other?

GET STRONG - MOVE WELL - FEEL GOOD‼️

//Micha
✌🏼😎

This is our story.It hasn’t been easy or pretty.At times it’s been more frustration, sorrow and heartbreak than thought ...
30/08/2026

This is our story.
It hasn’t been easy or pretty.
At times it’s been more frustration, sorrow and heartbreak than thought bearable.
But we made it through.
Together.

Be kind.
You never know what the people you meet are going through.
A random act of kindness by you might mean the world to the person.
❤️🙏🏼

She’s finally here❤️👶🏻A few months before our planned move to Spain in 2023 we thought ”let’s make a baby first”.At that...
23/08/2026

She’s finally here❤️👶🏻
A few months before our planned move to Spain in 2023 we thought ”let’s make a baby first”.

At that time we had no idea about how hard this would be for us. How many set backs, how each months of frustration, disappointment and heartbreak would stack to years and almost a feeling of hopelessness.

I suppose it was only fitting that we would have a long and tough labor and that when we thought we could hold our baby in our arms the danger still wasn’t over. Instead I got to experience the worst 90 seconds of my life until one of the doctors told me ”she is okey”.

But right now all of that doesn’t matter. It’s like it didn’t even happen. Cause right now she’s here with us and that’s all that matters. She’s finally here. In our arms. Our beautiful baby girl!❤️

And lastly, I just want to say how incredibly grateful I am for, and proud I am of, my girlfriend. What she and her body have been through these last couple of years, and not to mention these last couple of days is difficult to put into words. I’ve never witnessed strength like that. She is, and always will be, my hero🙏🏼

18/08/2026

47 Exercises For Hamstrings.is not what you need.
You need to get better at a few specific ones‼️

Doing more can FEEL like more progress but often times it is the thing that keeps you from progressing.

But your body doesn’t care how many exercises you’ve saved on Instagram.

✔️Pick a few that work.
✔️Learn them.
✔️Load them.
✔️Progress them.
✔️Give them time.

You can always add variation later once you’ve learned HOW to introduce variation to improve even further.

Don’t do more. Do smarter!

GET STRONG - MOVE WELL - FEEL GOOD‼️

//Micha
✌🏼😎

This is for the people who want strength as much as flexibility/mobility💪🏼If you’re that person than you should explore ...
17/08/2026

This is for the people who want strength as much as flexibility/mobility💪🏼

If you’re that person than you should explore this:
- Sumo Deadlift
- Seated Good Morning
- Horse Stance Squat
- Cossack Squat
- Pancake Folds
- Adductor Flyes

📈Find 1-2 exercises that has both strength and flexibility as limiting factors and then do the work.

1-2x a week.
Using the same weight trying to get deeper or keeping the range and going a bit heavier.

Find the range you can control. Load the range. Gradually expand it💪🏼

Over time you’ll notice how your ability to go deeper with more load will increase.

That’s the kind of flexibility that is 😎😎

GET STRONG - MOVE WELL - FEEL GOOD‼️

//Micha
✌🏼😎

11/08/2026

I believe strength & range should co-exist!
If you believe the same, then this is something worth exploring.

- RDL
- Zercher Jefferson
- SL RDL
- Landmine RDL
- Straight Leg Pike Fold
- Staggered Good Morning
- Stiff Legged DL

When performing these exercises you want to use a volume AND technical progression.

Volume = lifting more.
Technical = lifting better.

Build strength through a range of motion you can control, then progress by either:
→ Keeping the same range and lifting more weight.
→ Keeping the same weight and increasing the range.

More strength. More range.

If you do this I guarantee you’ll get both long and strong hammies!

GET STRONG - MOVE WELL - FEEL GOOD‼️

📩DM ”READY” if you’re interested in working with me.
//Micha
✌🏼😎

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