Are you planning your own workouts, but not sure what you need to be incorporating into your weekly routine? Or... do you have a coach programming your workouts, and not sure if they're incorporating all of the movements that they should be?
Well, here is your checklist!
There are 7 foundational movements that should be included in a workout program to ensure proper full body balance, and functional movement improvements. Each of them could be incorporated into one workout, or they could be dispersed into your workouts throughout the week.
1) Hip Hinge
2) Knee Hinge
6) Core Stability
7) Forward Motion
Below you will find several examples of each these foundational movements.
In the name of "Keep It Simple Stupid," I'm just going to show you the basics. Each of these movements can be modified, progressed, and altered to make them more difficult if need be.
Always avoid movements that cause pain, and if any of these movements do cause pain, please seek help from a professional.
Side note: if you're looking for some equipment, you can find some here. :)
1) Hip Hinge - This is number one for a reason. As a society of sitters, we have super tight hips and super weak glutes. Hip hinging helps us to reverse the negative effects of sitting. Stretch those hips and strengthen those glutes!
2) Knee Hinge - Really focus on proper form here. No forward knees! We don't want to pressure going to the knee joint, we want to utilize our major muscle groups; hamstrings, quads, and glutes. The more proficient your squat the better you'll be moving throughout the day, and preventing injury.
3a) Push - Horizontal - Always keep a strong core and neutral spine and neck when pushing and pulling.
3b) Push - Vertical
4a) Pull - Horizontal
4b) Pull - Vertical
5) Rotate - Really focus on using your core to turn your body.
6) Core Stability - I'm not sure the exact stats on this, but I'd be willing to bet that 99% of people experience some type of lower back pain in their lives. Incorporating core stability movements in your workouts will help to prevent and reverse low back pain and hypermobility.
7) Forward Motion (Walk/Jog/Run/Sprint) - This is pretty self explanatory. Take long walks throughout the day, and add some short, explosive sprints into your weekly workout routine. Jogging and running would be my third recommendation here. If you jog or run often, please have a professional check your gait, to make sure that you're not going to do more harm than good.
Now if you still need some help putting together a workout using these movements, here is an example for you!
A) 3 Sets x 10-12 Reps
1) Hip Bridges
2) Push Ups
3) Cable Rows
B) 3 Sets x 10-12 Reps
2) Lat Pulldowns
3) Dumbbell Shoulder Presses
C) 3 Sets
1) Plank (30-90 seconds)
2) Rotational Med Ball Throws (8 Reps each Side)
3) Sprint (20-40 yards)
Do work!! And please let me know if you have any questions about this or need any help at all!