6 Movements That Must Be In Your Workout Program:

With so many new trs in se it can be confusing now when you walk into the gym. You see trainers having their clie kneel on balls and do ses or using maces that look like they should be in a torture chamber. With so many advances in fitn and equipment it gets harder to know what should be included into your workout. While equipment and ses have changed, movement ts have not. We have always had to move the same way since the beginning of man. Paul Chek, a well know fitn expert, even calls these Primal Movement Patts. There are literally thousands of ses you can learn, but really it all comes back to movement ts. Our mles do not know ses; they only know a movement they are supposed to do, and if they are being stred, they must recruit more mle fibers to overcome the str. When designing a program you must include these movement ts to have a complete se program. Next time you work out, tk about ses that inve movement ts, not mles, that you are trying to workout.

1. Push Moveme

Push moveme inve any se where you push sometg away from you, or push your body away from sometg. Push open a door and you are using t t. These ses will mostly recruit mles such as the Pectorals, Anterior Deltoid, Triceps, and many core mles. An example of t is a standing chest pr.

2. Pull Moveme

These will inve pulling a weight towards you or pulling your body towards an object. Every time you open a door towards you, you are using t t. The Latisimis Dorsi, Rhomboids, Posterior Deltoid, Trapezius, and Biceps are the major mle groups recruited during t movement. A pull up is a great example of t.
3. Squatting Moveme

T movement is exactly how it sounds. Any type of squat will fall under t category. Squatting inves bing at the knees and hips to either pick up a weight from the ground or lift a weight that is on your back. T will inve all leg mles as well as core stabilizing mles.

4. Bing Moveme

Bing over is another movement t to be trained. Tk about how many times a day you b over to pick sometg up. Most of us do t poorly and will risk hurting our backs in the proc. Bing correctly inves having a slight b in the knee and a neutral spine as you b towards the ground to pick up a weight. Squatting and bing are the best ways to get a weight off the ground. T will inve posterior chain mles, such as the hamstring group and glutes. A straight leg dead-lift is a great bing se.

5. Rotating Moveme

Rotating moveme are those that twist the torso. They mostly will inve core mulature but are often paired with other movement ts to recruit more mle groups. You can either twist from front to back or vice versa. When you throw sometg you are using a rotating t. A one-arm cable pr with a rotation is an example of an se in t section.

6. 1 Leg Moveme

It is very important to train with only one leg at a time. Balance is obviously important as we grow older but t is not the only reason. Tk about how often we are on one leg. Don't tk you are? Well tk again. With every step you take you are on one leg. If you are running, tk how often you have both feet on the ground. Working one leg at a time will also help improve mle imbalances from one leg to the other. A step-up is a great example of an se that works t t.

These moveme are those that we use every day. If you want to improve your daily function you need to be training those ts. You don't have to abandon your old routine if you are trying to isolate certain mles so they look better. You just need to make sure these 6 moveme are inved in the proc. Here is a simple program that includes all 6.

Warm up

Circuit: Complete 10 reps of each se and repeat for 4 sets.
1. Stability Ball Chest Pr
2. Back Squats
3. Pull ups
4. DB Deadlifts
5. Cable Woodchops
6. DB Lunges

Cool Down and Stretch