6 Basic Movement Patterns

We all have exercises that we like, and therefore do a lot; and there are exercises that we dislike, and don’t do, unless we’re forced. I have them too. We tend to gravitate towards those bodyparts that we enjoy training, and steer clear from those that we don’t. The problem with doing the same exercises over and over again (and not doing others ever) is that you risk injury. When one group of muscles is significantly stronger than another group, you will move differently than if your muscles are balanced in strength. Strong muscles pull on other muscles in the body, and weaker muscles stretch out. An example of that might be if you have weak lower back, the stronger muscles in the glutes and hamstrings will pull on your lower back muscles. That could pull your pelvis out of alignment, and cause pain not only in your lower back, but also Read More . . .

Lunge L/Lateral Raise/Lunge R/Rear Raise

Set Up: Stand with your feet about hip width apart. Feet should be parallel or toes just slightly pointed out. Either hold the ends of one dumbell in each hand, or hold one dumbell in each hand. Chest is up, shoulders are back. The Movement: Lunge one foot back, and return to standing. Review the Lunge for demonstration on the lunge movement. As you rise from the Lunge position, perform a Lateral Raise. Review the Lateral Raise  for demonstration on the movement. Lunge the other foot back, and return to standing. After you rise from the Lunge position, bend over and perform a Rear Raise. Review the Rear Raise  for demonstration on the movement. Specific Cues: Do not look at the ground. Use weight appropriate for the Lateral Raise or the Rear Raise. Related Exercises Lunges Lateral Raise Rear Raise

Lunge/Squat/Squat Jump

Set Up: Stand with your feet about hip width apart. Feet should be parallel or toes just slightly pointed out. Either hold the ends of one dumbbell in each hand, or hold one dumbbell in each hand. Chest is up, shoulders are back. The Movement: Lunge one foot back at a time, and return to standing. Review the Lunge for demonstration on the lunge movement. Squat with your weights on either side of your legs – or if you’re not using weights, hands can be at your hips or by your sides. Review the Goblet Squat for demonstration on the squat movement. Squat Jump. Specific Cues: Do not look at the ground. Review cueing for the Squat movement, the Lunge movement, and the Jump Squat When finishing the jump Squat, Do NOT land on straight legs. Doing so will put a lot of stress on the knees. So, although it will hurt, from the Read More . . .

Vintage Swing/1 Arm Row

Set Up: Place a dumbbell on it’s end, on the floor. Stand with your feet hip width apart with the dumbbell behind your heel line. The Movement: With one hand, grab the shaft of the dumbbell with your wrist straight, and your thumb pointing down. Being bent over in this position is going to be uncomfortable. As you release the dumbbell from the floor, explosively press your hips forward, keep your arm straight. At the top of the movement, your hips should be forward, standing straight up. Your bicep should be next to your ear. With control, slowly lower the weight to your shoulder. Squat As you rise from the squat position, Press the weight to the ceiling. With control, slowly lower the weight to your shoulder. With control, bend over, and place the dumbbell on it’s end behind your heel line, as you were in the starting position. Specific Read More . . .

Stiff Legged Deadlifts (aka: Romanian Deadlifts)

Major Muscles Worked Legs, Posterior Chain (all the muscles in the back of your body) Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to each other. Hold one dumbbell in each hand by your sides. Chest is up, shoulders are back. The Movement: Keeping your back flat, and shoulders rolled back, hinge at your hips. Stop when you feel a stretch in your hamstrings or lower back. Pause Reverse the movement. Specific Cues: Push your hips back. Keep your back flat/neutral. Don’t let your knees track forward—press them back. Pull your chest forward. Review: Hinging

Press/Kneel/Tip

  Major Muscles Worked: Core, Legs Kneel/Tip (no added weight) Set Up: Stand at the bottom of your mat. Place one arm across your chest, hand resting on your opposite shoulder. Chest up, shoulders back, your gaze is straight ahead. The Movement: Transfer the weight into the leg of the arm that is across your chest. Take a large step back with the other leg, and place your knee on the floor. Your knee should be directly under your hip, and shoulder. Pause Keeping your lower body stationary, tip your upper body to the side of your free hand. This should be away from your bent hip, towards the knee that is on the floor. Lower with control to land on your palm. Your palm should be about 1.5 feet to the side of your bottom knee. Pause Reverse the movement: Engage your core to raise your hand off the Read More . . .

Hip Raises (aka: Glute Bridges)

  Major Muscles Worked: Legs, Glutes, Core  Hip Raises Set Up: Lie on the floor with  knees bent, feet flat on the floor, knees pointing towards the ceiling. Your arms are straight along your side body. Optional for 1 Legged Hip Raises: Lift one foot off the ground. The raised leg doesn’t have to be straight, or in any specific position. Just off the floor. The Movement: Press through your heels, and  your arms. Engage your glutes, raise your hips towards the ceiling. Raise your hips as high as you can. Slowly lower your hips to the floor. Specific Cues: Keep your head on the ground in a neutral position (don’t turn your head to the right or left). Do not press through the balls of your feet. At the top of the movement, you want your knees to be directly above your heels. Glute Bridges Set Up: Sit against a bench, Read More . . .

Vintage Swing

Note: Please read the directions carefully and watch the video. This movement is very complex, and can cause injury if you’re not mindful while exercising. Major Muscles Worked: Back, Rear Legs, Glutes Set Up: Place a dumbbell on it’s end, on the floor. Stand with your feet hip width apart with the dumbbell behind your heel line. The Movement: With one hand, grab the shaft of the dumbbell with your wrist straight, and your thumb pointing down. Being bent over in this position is going to be uncomfortable. As you release the dumbbell from the floor, explosively press your hips forward, keep your arm straight. At the top of the movement, your hips should be forward, standing straight up. Your bicep should be next to your ear. With control, slowly lower the weight to your shoulder. With control, bend over, and place the dumbbell on it’s end behind your heel Read More . . .

Plank

  Major Muscles Worked: Core High Plank: The High Plank exercise is a holding exercise performed on your palms. Although it targets the core, you should be engaging all of your muscles. Specific Cues: Your palms should be directly under your shoulders Tuck your hips Engage your core, glutes, legs, and back. You should have a straight line between your shoulders, hips, knees and ankles. No sagging of the hips, or hips towards the ceiling. Look at the ground 1-2 feet in front of you to create a neutral spine. Low Plank: The Low Plank exercise is a holding exercise performed on your forearms. Although it targets the core, you should be engaging all of your muscles. Specific Cues: This variation is good if you have wrist issues. Your shoulders should be directly over your forearms,  not your elbows. The weight should be distributed over your forearms. not on your elbows. Tuck Read More . . .

Lunge/ Squat

  Set Up: Stand with your feet about hip width apart. Feet should be parallel or toes just slightly pointed out. Either hold the ends of one dumbell in each hand, or hold one dumbell in each hand. Chest is up, shoulders are back. The Movement: Squat with your weights on either side of your legs. or if you’re not useing weights, hands can be at your hips or by your sides. Review the Goblet Squat for demonstration on the squat movement. Lunge one foot back, and return to standing. Review the Lunge for demonstration on the lunge movement. Squat. Lunge the other foot back, and return to standing. Specific Cues: Do not look at the ground. Review cueing for both the squat movment and the lunge movement Related Exercises Goblet Squat Lunges