The 7 Fundamental Movement Patterns
Last week I introduced you to the movement hierarchy of needs. Today, we're going to talk about another way we functionally train the body to age well, move well, and avoid injury/disease, which is by moving the body in all of it’s movement patterns.
The body works as one unit, but is made up of several complex systems.
If I haven't already convinced you, this is a reminder that the human body is AMAZING.
To functionally train the body to age well, move well, and avoid injury/disease, we strengthen it by focusing on a couple different components, one of them being the fundamental movement patterns.
The 7 Fundamental Movement Patterns:
Squat
• Exercise Examples: Goblet Squat, Front Racked Squat, Unilaterally Loaded Squat
• Life Examples: Sitting up/down,
Lunge
• Exercise Examples: Reverse Lunge, Bulgarian Split Squat, Lateral Lunge
• Life Examples: Going up/down stairs, hiking, walking
Hinge
• Exercise Examples: Deadlift, Single Leg RDL, Hip Thrust
• Life Examples: Picking something up, bathing a baby
Push
• Exercise Examples: Chest Press, Overhead Press, Push Up
• Life Examples: Pushing someone away,
Pull
• Exercise Examples: Row, Lat Pulldown, Face Pull
• Life Examples: Opening a door, playing tug-of-war with dog
Rotation
• Exercise Examples: Paloff Press, Russian Twists
• Life Examples: Grabbing something from back seat of car, paddle boarding
Carry
• Exercise Examples: Suitcase Carry, Unilaterally Loaded Lunges, Farmer's Carry
• Life Examples: Carrying groceries, taking garbage out
Include at least one of each in your weekly workouts!
If you’re looking to feel more confident in your body, learn how to let go of dieting for good to enjoy food without guilt, and turn exercise into something you love to do rather than something you “have” to do, submit a client application to get in contact with me! I work with clients virtually all over the world helping those who are frustrated with dieting and want to change their relationship with food, exercise and themselves.
Hi, I’m Azul Corajoria, an Integrative Health Coach, Personal Trainer & Yoga Instructor. I support my clients in making step-by-step changes so that they can live a healthy and balanced life. By recognizing the interdependent roles of mindset, nutrition, and movement I educate and hold my clients accountable for achieving their health goals through lifestyle and behavior adjustments with an emphasis on self-care. Together, we navigate the contradictory world of nutrition through intuitive eating, practice mindful movement, and implement small mindset and lifestyle shifts that empower them to be their best selves in the easiest way possible.
