Train the movements your body was built to do — then stop guessing.
You don't need a fancier program. You need to train the eight things your body was designed to do, show up consistently, and track it. That's the whole game. This guide hands you the movements, a done-for-you first week, and a way to measure yourself so you actually know if you're getting stronger — instead of just feeling busy.
Created by Dr. Justus Kauffman · Founder of Auxoma
This is the strength piece. It leans on the others — do your daily joint work, learn the base positions, and keep the engine running. Strength is the part you plant and grow here.
Most people train random exercises and isolated muscle groups without ever understanding the natural movement patterns underneath them. That's how you end up overtrained, burned out, and hurt — busy, but not stronger.
Train movements instead of muscles and the whole thing gets:
Your body has 8 primary movement patterns. Learn them, and you're most of the way there.
Tap any movement to open it: what it's for, how to train it, the standard test you'll baseline, the two mistakes that wreck it, and a 60-second video. Every card ends with one thing to do — not just something to watch.
Build shoulder health and overhead power.
Upper-body pulling strength and healthy shoulders.
Chest and triceps pressing power.
Balance your pressing and fix your posture.
Lower-body power and mobility — stay athletic and capable.
Balance, and evening out your left-to-right differences.
Posterior-chain strength and explosive power.
Balance, power, and strength from head to toe.
Your core is already working through all 8 patterns — but it can be trained directly when it's the weak link you want to shore up. It does two jobs.
This is the floor — the least you can do and still build. Hit it consistently before you worry about doing more.
More can be added based on how you recover and what you're chasing.
Structure each movement with a couple of warm-up sets and a few working sets, pick your rep range for your goal, and dial effort with the Rate of Perceived Exertion (RPE) scale — how hard it feels, 0 to 10.
| Warm-up | 1–2 sets @ RPE 0–3 |
| Working | 3–4 sets @ RPE 4–8 |
| Total | ~4–6 sets per movement |
| 1–3 | Power |
| 4–6 | Strength |
| 7–12 | Muscle development |
| 13+ | Endurance |
| 0–3 | Warm-up |
| 4–6 | Maintain (hold what you've got) |
| 7–8 | Improve (intentional adaptation) |
| 9–10 | Maximal (rare — train here sparingly) |
This is the same maintain-vs-improve dial from the book: 4–6 keeps a strong pattern where it is, 7–8 grows a weak one.
Two workouts. All 8 movements plus core, across the week. Bodyweight and one pair of dumbbells is enough — swap in a barbell or kettlebells if you have them. Warm up with your daily CARs, keep everything at RPE 6, and just go.
| Movement | Do this | Sets × reps |
|---|---|---|
| Vertical Push | Half-kneeling DB press | 3 × 8 |
| Horizontal Pull | Bent-over DB row | 3 × 10 |
| Squat | Goblet squat | 3 × 10 |
| Hinge | Dumbbell RDL | 3 × 10 |
| Compressive core | Plank | 3 × :30 |
| Movement | Do this | Sets × reps |
|---|---|---|
| Horizontal Push | Push-ups (scale to knees) | 3 × max |
| Vertical Pull | Assisted pull-up / band pull | 3 × 6–8 |
| Single Leg Squat | Reverse lunge | 3 × 8 / side |
| Single Leg Hinge | Single-leg RDL | 3 × 8 / side |
| Coiling core | Side plank | 3 × :20 / side |
Run A / rest / B / rest across the week — two sessions gets you to your floor, a third repeat of A or B is a bonus. Everything's at RPE 6 for week one: work that feels solid but leaves 3–4 reps in the tank. Then, before you touch a second week, go set your baseline below. That's the whole assignment. Go.
Test the 8 standard movements once to plant your starting numbers. These are the seeds — you'll come back in 4–6 weeks and re-test to see what grew. Something to work toward, and to push beyond. Your numbers save automatically on this device.
Once week one's under your belt, this is how you customize forever. Fill in what you've got and what you're chasing, hit generate, and paste the result into any AI chatbot. It'll hand you a balanced, simple plan built around the 8 movements. Do this each week.
Everything above runs the same rhythm the book taught you. You're not starting a new system — you're running the loop, with weights.
Set your baseline on the 8 tests. Honest ground.
Pick this week's plan — Week 1 or the AI prompt.
RPE 4–6 holds your strong patterns; 7–8 grows the weak.
Every session is a vote for the body you're building.
Re-test every 4–6 weeks. Watch the numbers grow.
Strength training is the most powerful medicine in the world — when it's done with a healthy body. If your body can't get into the positions these exercises require, pain or tightness tends to show up. Wherever you are, there's a next step:
Join the free Auxoma community for the movement work and coaching — with a low-cost mobility membership when you want the full follow-along. Local to Wichita? Come see our team in person.
Thanks for training with me — now go use it.