The 7 Movements You Need in Your Workouts
You see fit people at the gym and you think to yourself, “I want to look like that!”
Actually getting to the gym is only the first part of getting fit. After a long day at work or school, getting to the gym can be hard to do consistently. If you make it to the gym, you have to figure out what in the world you’re going to do while you’re there! It can be a confusing process. You typically have two choices: get on a treadmill or grab a pair of dumbbells and mimic the meathead next to you.
Going through a program might seem difficult or even intimidating. But if you break it down into seven fundamental movements, it’s pretty simple to put together. This strategy takes a joint-by-joint approach, focusing on hip-dominant, knee-dominant, horizontal pushing, horizontal pulling, vertical pushing, vertical pulling and core movements; and these are further divided into anti-extension, anti-lateral flexion, anti-rotation and rotary stability.
Training these seven movements will make you the strongest-looking and most functional fit person you can be. Here is a breakdown of movements and their corresponding exercises:
Hip-Dominant
- Deadlift, Single-Leg Deadlift, Lunges, Single-Leg Squat, Hip Bridge
Knee–Dominant
- Squat, Split-Squat, Lateral Squat, Lunges, Rear-Foot-Elevated Split Squat, Single-Leg Squat, Step-Ups
Horizontal Push
- Flat Bench, Dumbbell Flat Bench, Push-Ups
Horizontal Pull
- Dumbbell Row, Cable Row, TRX Row
Vertical Push
- Dumbbell Press, Overhead Kettlebell Press
Vertical Pull
- Pull-Ups, Chin-Ups, Lat Pulldowns, X-Pulldowns
Core Anti-Extension
- Front Plank, Ab Wheel Rollout
Core Anti-Lateral Flexion
- Side Plank, Suitcase Carries
Core Anti-Rotation
- Anti-Rotation Press, Side Plank
Core Rotary Stability
- Chops, Lifts, Crawling
Now that you know the basic movements, here are two sample plans that put it all together, one for beginners, one for advanced athletes.
Foundational Movement Beginner Training Plan
- Self-myofascial release: Foam Roll full body x 5 min.
- 10 minutes of movement prep: Hip Flexor-Spiderman with Rotation, Hamstring-Inchworm, Core Activator-Elbow Plank Dynamic-Flings/Seal Jacks, Dynamic-Butt Kicks, Dynamic-High Knees
Tri-Set 1
- Hip Hinge: Kettlebell Deadlift – 2-4×8-15
- Horizontal Pull: TRX Row – 2-4×8-15
- Anti-Extension: Elbow Plank – 2-4x:30 sec.
Tri-Set 2
- Knee Bend: Goblet Squat – 2-4×8-15
- Horizontal Push: Push-Up – 2-4×8-15
- Anti-Rotation: Side Plank – 2-4x:20 sec. each side
Metabolic Conditioning Finisher
Repeat circuit as many times as possible in 10 minutes.
- Hip Hinge: Superband Deadlift (Speed) or Ball Slams (Power) x 15
- Anti-Lateral Flexion: Dumbbell Suitcase Carries x 10-15 yards each side
- Knee Bend: Wall Sit x 30 sec.
- Conditioner: High Knees x 30 sec.
Cooldown
- Child’s Pose, 5 breaths
- Toe-Elevated Toe Touches, 5 reps
- Doorway/TRX Chest Stretch x 30 sec. each side
Foundational Movement Advanced Training Plan
- Self-myofascial release: Foam Roll full body x 5 min.
- 10 minutes of movement prep: Hip Flexor-Spiderman with Rotation, Hamstring-Inchworm, Core Activator-Elbow Plank Dynamic-Flings/Seal Jacks, Dynamic-Butt Kicks, Dynamic-High Knees
Tri-Set 1
- Hip Hinge: Hex-Bar Deadlift – 4×8-12
- Horizontal Pull: DB 2-Point Row – 4×8-12
- Anti-Extension: Bodysaw with Valside – 3×10-15
Tri-Set 2
- Knee Bend: Barbell Front Squat – 2-4×8-10
- Horizontal Push: DB Alternating Bench Press – 4×8-10
- Hip/Core-Rotation: Plate Woodchop – 3×8 each side
Metabolic Conditioning Finisher
Repeat circuit as many times as possible in 10 minutes.
- Hip Hinge: Kettlebell Swing x 15-20
- Anti-Lateral Flexion: Dumbbell Suitcase Carries x 10-15 yards each side
- Knee Bend: Jump Squat x 10
- Athletic Stance Rope Waves x 30 sec.
Cooldown
- Child’s Pose, 5 breaths
- Toe Elevated Toe Touches, 5 reps
- Doorway/TRX Chest Stretch x 30 sec. each
Notice that the differences between the two plans simply involve the volume and progression of the exercises. The advanced program has advanced versions of the seven fundamental movements, while the beginner program has the most regressed versions.
Performing a full-body workout like this two to three times a week will shape your body and leave you feeling strong and fit. A typical week for someone who wants to build lean muscle and look fit would look like this:
- Monday – Full Body Strength with Metabolic Finisher
- Tuesday – Park Run, 2-3 Miles
- Wednesday – Full Body Strength with Metabolic Finisher
- Thursday – Group cardio class (if your energy level is high enough
- Friday – Full Body Strength with Metabolic Finisher
- Saturday – Off
- Sunday – Off
Pro tip: If you have a desk job, perform double pulling sets (Rows, Pull-ups) and maintain solid posture (chest up, shoulders back). Also when squatting, perform Sumo Squats or Lateral Lunges to loosen tight hip flexors and your groin area after sitting all day long.
READ MORE:
[cf]skyword_tracking_tag[/cf]RECOMMENDED FOR YOU
The 7 Movements You Need in Your Workouts
You see fit people at the gym and you think to yourself, “I want to look like that!”
Actually getting to the gym is only the first part of getting fit. After a long day at work or school, getting to the gym can be hard to do consistently. If you make it to the gym, you have to figure out what in the world you’re going to do while you’re there! It can be a confusing process. You typically have two choices: get on a treadmill or grab a pair of dumbbells and mimic the meathead next to you.
Going through a program might seem difficult or even intimidating. But if you break it down into seven fundamental movements, it’s pretty simple to put together. This strategy takes a joint-by-joint approach, focusing on hip-dominant, knee-dominant, horizontal pushing, horizontal pulling, vertical pushing, vertical pulling and core movements; and these are further divided into anti-extension, anti-lateral flexion, anti-rotation and rotary stability.
Training these seven movements will make you the strongest-looking and most functional fit person you can be. Here is a breakdown of movements and their corresponding exercises:
Hip-Dominant
- Deadlift, Single-Leg Deadlift, Lunges, Single-Leg Squat, Hip Bridge
Knee–Dominant
- Squat, Split-Squat, Lateral Squat, Lunges, Rear-Foot-Elevated Split Squat, Single-Leg Squat, Step-Ups
Horizontal Push
- Flat Bench, Dumbbell Flat Bench, Push-Ups
Horizontal Pull
- Dumbbell Row, Cable Row, TRX Row
Vertical Push
- Dumbbell Press, Overhead Kettlebell Press
Vertical Pull
- Pull-Ups, Chin-Ups, Lat Pulldowns, X-Pulldowns
Core Anti-Extension
- Front Plank, Ab Wheel Rollout
Core Anti-Lateral Flexion
- Side Plank, Suitcase Carries
Core Anti-Rotation
- Anti-Rotation Press, Side Plank
Core Rotary Stability
- Chops, Lifts, Crawling
Now that you know the basic movements, here are two sample plans that put it all together, one for beginners, one for advanced athletes.
Foundational Movement Beginner Training Plan
- Self-myofascial release: Foam Roll full body x 5 min.
- 10 minutes of movement prep: Hip Flexor-Spiderman with Rotation, Hamstring-Inchworm, Core Activator-Elbow Plank Dynamic-Flings/Seal Jacks, Dynamic-Butt Kicks, Dynamic-High Knees
Tri-Set 1
- Hip Hinge: Kettlebell Deadlift – 2-4×8-15
- Horizontal Pull: TRX Row – 2-4×8-15
- Anti-Extension: Elbow Plank – 2-4x:30 sec.
Tri-Set 2
- Knee Bend: Goblet Squat – 2-4×8-15
- Horizontal Push: Push-Up – 2-4×8-15
- Anti-Rotation: Side Plank – 2-4x:20 sec. each side
Metabolic Conditioning Finisher
Repeat circuit as many times as possible in 10 minutes.
- Hip Hinge: Superband Deadlift (Speed) or Ball Slams (Power) x 15
- Anti-Lateral Flexion: Dumbbell Suitcase Carries x 10-15 yards each side
- Knee Bend: Wall Sit x 30 sec.
- Conditioner: High Knees x 30 sec.
Cooldown
- Child’s Pose, 5 breaths
- Toe-Elevated Toe Touches, 5 reps
- Doorway/TRX Chest Stretch x 30 sec. each side
Foundational Movement Advanced Training Plan
- Self-myofascial release: Foam Roll full body x 5 min.
- 10 minutes of movement prep: Hip Flexor-Spiderman with Rotation, Hamstring-Inchworm, Core Activator-Elbow Plank Dynamic-Flings/Seal Jacks, Dynamic-Butt Kicks, Dynamic-High Knees
Tri-Set 1
- Hip Hinge: Hex-Bar Deadlift – 4×8-12
- Horizontal Pull: DB 2-Point Row – 4×8-12
- Anti-Extension: Bodysaw with Valside – 3×10-15
Tri-Set 2
- Knee Bend: Barbell Front Squat – 2-4×8-10
- Horizontal Push: DB Alternating Bench Press – 4×8-10
- Hip/Core-Rotation: Plate Woodchop – 3×8 each side
Metabolic Conditioning Finisher
Repeat circuit as many times as possible in 10 minutes.
- Hip Hinge: Kettlebell Swing x 15-20
- Anti-Lateral Flexion: Dumbbell Suitcase Carries x 10-15 yards each side
- Knee Bend: Jump Squat x 10
- Athletic Stance Rope Waves x 30 sec.
Cooldown
- Child’s Pose, 5 breaths
- Toe Elevated Toe Touches, 5 reps
- Doorway/TRX Chest Stretch x 30 sec. each
Notice that the differences between the two plans simply involve the volume and progression of the exercises. The advanced program has advanced versions of the seven fundamental movements, while the beginner program has the most regressed versions.
Performing a full-body workout like this two to three times a week will shape your body and leave you feeling strong and fit. A typical week for someone who wants to build lean muscle and look fit would look like this:
- Monday – Full Body Strength with Metabolic Finisher
- Tuesday – Park Run, 2-3 Miles
- Wednesday – Full Body Strength with Metabolic Finisher
- Thursday – Group cardio class (if your energy level is high enough
- Friday – Full Body Strength with Metabolic Finisher
- Saturday – Off
- Sunday – Off
Pro tip: If you have a desk job, perform double pulling sets (Rows, Pull-ups) and maintain solid posture (chest up, shoulders back). Also when squatting, perform Sumo Squats or Lateral Lunges to loosen tight hip flexors and your groin area after sitting all day long.
READ MORE:
[cf]skyword_tracking_tag[/cf]