7 FUNDAMENTAL

MOVEMENTS

(SQUATS, LUNGE, HINGE, PUSH, PULL, GAIT, and ROTATION)

GROUP 2:
CATOLICO, JESSA
DACUP, QUEENCY
DASMARIÑAS, JULIUS
DASMARIÑAS, MARK
DIONSON, ZYRUS
GEDOR, NICO
KAMID, SHEIKA
LAZARITO, SHELLY
LIBASA, LEONARD
JUANICH, CRISTINA
ESMAEL, NORIAM
 7 FUNDAMENTAL MOVEMENTS

1. SQUATS
 The squat is a fundamental movement pattern that requires multiple joint and
muscle integration. Babies squat perfectly. And then we unlearn this in favor of
bending over. squats require several muscles in your upper and lower body to
work together simultaneously.

a) Partial Squats

How it is Done:

 The partial squat is the same as the ‘half-squat’, which is where your knees are
between 120-135 knee flexion. In other words, the partial squat is roughly
halfway between where your thighs are parallel to the ground and fully standing.
Think of the muscles used in the squat as a sliding scale from the bottom of the
lift to the top. When you’re at the bottom, you’ll use more quads than glutes.
Then as you stand up, you’ll use fewer quads and more glutes.
Importance:

 Within the squat, there will be more emphasis on certain muscle groups over
others depending on the range of motion used. Since the partial squat is only
targeting the top half range of motion, we need to understand the muscles
responsible for top-end strength. As you stand up from the bottom of a squat,
there is a scaling effect where less quads and more glutes are used. Therefore, if
you only squat in the top half range of motion, like in the partial squat, then you
will primarily load the glutes.

b) Sit to Stand

How it is Done:

 Within the squat, there will be more emphasis on certain muscle groups over
others depending on the range of motion used. Since the partial squat is only
targeting the top half range of motion, we need to understand the muscles
responsible for top-end strength. As you stand up from the bottom of a squat,
there is a scaling effect where less quads and more glutes are used. Therefore, if
you only squat in the top half range of motion, like in the partial squat, then you
will primarily load the glutes.
Importance:

 The sit-to-stand exercise strengthens your lower body and helps you maintain or
improve your mobility and independence. The end goal is to do the sit-to-stand
exercise without using your hands. This will be easier as you become stronger.
 c) Squats

How it is Done:

 Initiate the movement by sending the hips back as if you’re sitting back into an
invisible chair. Bend knees to lower down as far as possible with chest lifted in a
controlled movement. Keep lower back neutral. Press through heels to stand
back up to the starting position. Repeat.
Importance:

 A bodyweight squat engages your core, mobilizes your hips, knees, and ankles,
and builds strength in your glutes, quads, and hamstrings.

d) Jump Squats
How it is Done:

 Stand with feet shoulder width and knees slightly bent. Bend your knees and
descend to a full squat position. Engage through the quads, glutes, and
hamstrings and propel the body up and off the floor, extending through the legs.
With the legs fully extended, the feet will be a few inches (or more) off the floor.
Descend and control your landing by going through your foot (toes, ball, arches,
heel) and descend into the squat again for another explosive jump. Upon landing
immediately repeat the next jump.
Importance:

 This exercise uses your lower body muscles as well as your core: abdominals,
glutes, hamstrings, and lower back. The squat jump exercise ranks near the top
of the list for developing explosive power.

e) Single Leg Sit to Stand

How it is Done:

 place your arms over your chest we wantyour leg muscles to do the work without
the help of your arms now stand up pushing down through your heel and
straightening out the standing leg sit down slowly and try not to plop back onto
the surface you started on to progress this exercise on your own you can choose
a lower seat to start From keep your opposite foot off the ground the whole time
add a weight in your hands or stand up faster but keep the sit down slow and
controlled try to start with four sets of eight repetitions since this exercise is a
little bit harder.

Importance:

 Single leg stance is a beginner exercise used to improve the proprioception and
the balance ability of the leg. The longer you stand on one leg the more the
muscles will fatigue potentially leading to more muscular endurance.
 f) Weighted Squats
 front squats
How it is Done:

 Safely load a barbell onto your front side, resting it on your shoulders.Hook
your fingers in an underhand grip just outside your shoulders and push your
elbows up. Begin to squat, initiating the movement in your hips and bending
the knees, dropping your butt toward the floor. Ensure that your knees fall out
and your chest stays up, resisting the pull to fall forward.
Importance:

 Weighted Front squats help you work your hamstrings, quadriceps and
glutes. This exercise also helps you improve your core strength and posture.
It also helps athletes prevent injuries, as by working your quads you improve
your mobility, speed and endurance.

 back squats
How it is Done:

 Safely load a barbell behind your head, resting it on your traps. Stand with
your feet shoulder-width apart, toes slightly pointed out and chest up. Begin
to sit back in your hips, bending your knees and dropping your butt toward
the floor. Ensure that you push your knees out and that your gaze stays
ahead. When your thighs reach parallel to the ground, pause, then stand
back up, pushing through your entire foot back to start.

Importance:

 Performing heavy front or back squats releases naturally occurring hormones

that increase strength and build muscle. And because they utilize the whole
body, you'll gain stronger quads, glutes, hamstrings, abs and back all in one
lift. As you improve strength, your body adds lean muscle.

 goblet squats
How it is Done:

 Starting position: Stand with your feet hip or shoulder-width apart, toes
pointed straight ahead. Tighten your abs and hold the kettlebell at chest
height by holding the sides of the handle. Pull the kettlebell close to your
body and squeeze your shoulder blades together. Sit your hips back and
bend your knees to lower yourself into a squat. Keep the chest up as you
squat and squat as low as you can while keeping your back straight (when
your back starts to round, that's too low). Drive through the feet as you stand
and squeeze your glutes as you return to a tall standing position.
Importance:

 Goblet squats mainly work the quads and glutes. Because you are holding
the weight at chest height, the core will stabilize the trunk during the
movement, while the lats and upper back muscles work to keep the kettlebell
or dumbbell in place.

2. LUNGE
Lunges are crucial for both building muscle and preventing injuries. They are a type of functional
exercise that simultaneously engages several muscles around the joints of the ankle, knee, and
hip. Additionally, they put their core stability under stress when they move one way.
How to do a lunge:

 Start in a standing position with your feet hip-width apart.

 Step forward longer than a walking stride so one leg is ahead of your torso and the other
is behind. Your foot should land flat and remain flat while it’s on the ground. Your rear
heel will rise off of the ground.
 Bend your knees to approximately 90 degrees as you lower yourself. Remember to keep
your trunk upright and core engaged.
 Then, forcefully push off from your front leg to return to the starting position.
Points to remember:

 Your lead knee should not go past your toes as you lower toward the ground.
 Your rear knee should not touch the ground.
 Aim to keep your hips symmetrical (at the same height, without dropping the hip of your
back leg or hiking the hip of your front leg).
 Contract your abdominals during the movement to help keep your trunk upright.
 Your feet should stay hip-width apart during the landing and return.
By creating variation and changing exercises in your routine, you can create a new stimulus,
which creates more progress over time. And if you rotate exercises or activities every so often,
your injury risk will decrease

a) Assisted Lunge
How it is Done:

 Hold onto a chair or wall for balance. Bend the knees and lower them toward the floor
until the back knee is a few inches from the floor and the front knee is at a right angle.
Keep your front knee behind the toes and be sure to lower straight down rather than
forward.

b) Stationary Lunge
How it is Done:
  Stand up straight with your feet hip-width apart. People often make the mistake of
starting with their feet too close together, which can result in wobbling and a less stable
base. A good cue is to imagine you're standing on railroad tracks.
 Keep your eyes straight ahead, chest tall, and core tight. This will help keep your posture
up and keep your spine neutral, which is important in helping to prevent injury.
 Shift your weight into your left foot as you step your right foot forward. Your weight
should land in your right heel and your left toes should be planted into the ground.
 Maintaining your posture and tight core, lower your body straight down by bending both
knees to about 90 degrees, or whatever your range of motion allows. Your back knee
should not touch the floor. A form tip is to make sure your front knee is not passing over
your front foot. If your weight is in your front toes, shift your weight back so it is in your
heels.
 Since it is stationary, you won't head back to your original starting position, rather you
will straighten your legs but keep them staggered. Repeat determined repetitions on one
leg, then switch legs and repeat on the other side.

Target your glutes, quadriceps, and hamstrings. You'll put most of your weight on your front leg
and use your back leg to balance, stabilize, and support your entire body. You'll want to get the
form down since stationary lunges are the foundation for all the lunge variations.

c) Reverse Slider Lunge

How it is Done:

 To begin, stand up straight at one end of the slide board with your toes up against the
side bumper while you're wearing your slide slippers. Keeping one leg still and against
the bumper, you'll begin to slide the other leg backward, keeping your heel lifted.

d) Alternating Back Lunge

How it is Done:

 Keeping your torso upright, step backward with your left foot and lower your body until
your front knee is bent at least 90 degrees and your back knee almost touches the
ground. Push yourself back to the starting position. Repeat with the opposite leg.

e) Rear Foot Elevated Lunge

 This lunge variation works your hamstrings, glutes, and quads all in one movement while
putting a minimal load on your back. This exercise can be used as a main lift in any
lower body or total body workout program.

f) Jumping Lunge
How it is Done:

 Start in a lunge position with one foot forward and one foot back, both knees bent at 90
degrees.
 Lower your back knee towards the ground.
  Explosively jump into the air, switching the position of your legs so that the front foot
lands behind you and the back foot lands in front of you.
 As you land, immediately lower your body into a lunge position with your new leading leg
forward and your back leg behind you.
 Repeat for your desired number of repetitions.
As with any plyometric exercise, it's important to start with a low volume and intensity and
gradually increase as you improve your strength and technique to avoid injury.
Importance:

 A fantastic lower body exercise that increases the intensity and difficulty of the basic
lunge by adding a jump. The addition of a plyometric jump not only challenges the
quads, hamstrings, glutes, hip flexors, and calves, but it also recruits your cardiovascular
system

g) Weighted Lunge
 Alternating
- A great way to build stronger, more muscular legs for any level or goal.
Lunges are a unilateral exercise that can help address muscle imbalances
between your legs. They help increase overall leg strength to aid in sports
performance, life, and movement.

 Walking

3. HINGE
 The hip hinge is an exercise designed to primarily target the posterior chain,
otherwise known as your backside. The muscles that make up the posterior
chain.
How to Do a Hip Hinge:
Start by standing with your feet slightly more than shoulder-width apart, toes pointed slightly
outward. Place the dowel vertically on your back. Grasp one end with your right hand in the
natural curve of your neck and the other end with your left hand in the small of your back.
include the glutes, hamstrings, and low back. This exercise also relies on your core or
abdominal muscles to assist in the movement.
Make sure the dowel is touching the back of your head, your upper back, and the area where
your low back meets your butt (sacrum). To perform the hip hinge:
1. Shift your weight to your heels and push your hips back towards the wall behind you
while you hinge forward at the hips. Think about sticking your butt out behind you. As
you hinge, the dowel should not lose contact with those three points. If it does, you know
you’re doing the move incorrectly.
2. Lower your torso until it’s midway between vertical and parallel to the floor. Pause. Keep
a slight bend in your knees during the downward and upward phases
 3. Reverse the movement by contracting your glutes and pushing your hips forward and
upward to return to the starting position.

Importance:

 The hip hinge is a fundamental movement pattern that helps you perform
essential tasks such as bending over and picking things up.
 The hip hinge exercise can help strengthen your core, which may lead to
reduced back pain, improved balance, and better flexion, extension, and rotation
of your trunk

a) Kneeling Hip Hinge

 This is a motor patterning exercise that is used to train and hold a neutral spine
in hip flexion activities like the squat or deadlift and may be used as a warmup for
activities like running. Maintain a braced core to keep the spine as neutral as
possible during this exercise.
How it is Done:

 Start by kneeling on a padded surface and holding a tall knee position. Hinge
forwards at the hips as far as possible without flexing through the spine. Extend
through the hips to straight back to an upright position.

Importance:

Kneeling hip hinges are a lower body stretch, targeting:

o Hip flexors.
o Lower back (relieving tension and stress)
o Hamstrings and glutes (these muscles are actively lengthening to control
the “bowing” movement of the hip hinge)

b) Assisted Hip Hinge

How it is Done:

 Keeping the head, upper back, and lower back against a dowel will keep the hip
hinge form perfect. Push the butt back while bending the hips. Lower the hips
towards the floor. Return to the standing position

c) Good Mornings
 Good mornings are an effective strength exercise that benefit the muscles in your
posterior chain including, the hamstrings, glutes, and lower back.
How it is Done:

 Place the barbell with moderate or light weight on your upper traps behind your
neck, slightly higher than the positing of a barbell back squat at a squat rack.
  Place your feet shoulder width apart, engage your core, and slowly hinge at your
hips bending forward from the hips, until your trunk is approximately parallel with
the floor.
 Extend your hips, and push your weight through your feet and heels, standing the
weight back up to starting position. Repeat.
 Start with a weight that’s only about 20-25% of your back squat.
Importance:

 Increases Posterior Chain Strength; Improves Functional Strength; Build More

Muscle; Lowers The Risk Of Hamstring Injury; Better Hip Mobility

d) Stiff Hip Hinge

 This is a motor control and exercise that teaches your body how to hinge at the
hips without flexing or bending through the low back. Keep a soft bend in the
knees in this exercise but do not change their angle as your hinge forward during
this movement.
How it is Done:

 Stand with your feet hip-width apart and hold a barbell with an overhand grip,
with your hands shoulder-width apart.
 Engage your core and keep your back straight as you hinge forward at your hips,
allowing the bar to lower towards your shins. Your knees should be slightly bent,
but do not bend them further as you lower the bar.
 Feel a stretch in your hamstrings as you lower the bar, and keep the bar close to
your body throughout the movement.
 Pause when the bar is just below knee level, then engage your hamstrings and
glutes to lift the bar back up to standing position.
 Squeeze your glutes at the top of the lift and avoid hyperextending your back.
 Repeat for your desired number of repetitions.
It's important to maintain proper form throughout the exercise, which includes keeping your back
straight, your shoulders back and down, and avoiding rounding your back or locking your knees.
As with any exercise, it's important to start with lighter weights and focus on proper form before
increasing the weight.
Importance:
 The hip hinge is essentially limiting the movement potential of the entire system
to having all flexion and extension driven from the hip joint. The goal is to have
the spine stay neutral throughout the entire movement. That is the job of the
Core… stabilize the spine from all external forces.

e) Swings
How it is Done:

 Stand with your feet shoulder-width apart, with a kettlebell placed on the ground
between your feet.
  Hinge at the hips and reach down to grab the kettlebell with both hands, keeping
your back straight and your shoulders back and down.
 Swing the kettlebell back between your legs, bending your knees slightly and
loading your hips.
 Quickly drive your hips forward and explosively swing the kettlebell up to
shoulder height, using the power of your lower body and keeping your arms
straight.
 Allow the kettlebell to swing back down between your legs, using your hips to
guide the movement.
 Repeat the movement for your desired number of repetitions, keeping a steady
and controlled pace.
 Once you have completed your set, safely lower the kettlebell back to the ground
between your feet.
As with any exercise, it's important to start with lighter weights and focus on proper form before
increasing the weight.

f) Single-leg DL
How it is Done:

 Stand on one leg with your knee slightly bent and hold a dumbbell in each hand.
 Start bending at the hips and extend your free leg behind you.
 Lower your torso until you’re parallel to the floor.
 Return to the starting position and repeat with the opposite leg.

Importance:
Single-leg exercises can help pinpoint muscle imbalances, and they help improve
balance and core stability. Isolating one side of the body during an exercise move
can help identify any muscle imbalances in the body

 The single-leg deadlift works the hamstrings and the glutes and challenges core
stability and strength. This exercise also improves balance and posture and
increases muscle strength.

g) Weighted DL
 RDL
- The Romanian deadlift, or RDL for short, is a barbell or free-weight exercise
that targets the glutes, hamstrings, and core.
How it is Done:

 Stand with your feet shoulder-width apart and hold a barbell with an overhand
grip.
 Engage your core and keep your back straight as you hinge forward at your hips,
allowing the bar to lower towards your shins.
  Keep your knees slightly bent as you lower the bar, and feel a stretch in your
hamstrings.
 Pause when the bar is just below knee level, then engage your hamstrings and
glutes to lift the bar back up to standing position.
 Keep the bar close to your body throughout the movement, and avoid rounding
your back or locking your knees.
 Repeat for your desired number of repetitions.
As with any exercise, it's important to start with lighter weights and focus on proper form before
increasing the weight.

Importance:

 The first benefit of the Romanian deadlift is how many muscle groups it targets at
one time. This type of compound exercise is considered a functional movement
that translates to other areas of life because when you move around in day-to-
day life, you're not using a single muscle—you're using a combination of muscle
groups to walk, run, bend, lift, and so forth.

 Sumo
How it is Done:

 Stand with your feet wider than shoulder-width apart and toes pointed out at
about a 45-degree angle. Position the barbell in front of you with your shins close
to the bar and a grip wider than shoulder-width.
 Lower yourself into a squat position, making sure your knees are tracking over
your toes, your back is straight, and your chest is up.
 Grasp the bar with both hands, keeping your arms straight and your shoulders
back and down.
 Take a deep breath and brace your core muscles.
 Begin to straighten your legs and extend your hips, lifting the bar off the ground.
Keep your back straight and the bar close to your shins.
 Stand up fully, squeezing your glutes and locking out your hips at the top of the
lift.
 Reverse the movement by bending your knees and lowering the bar back to the
ground in a controlled manner.
 Release the bar and stand up straight.
 As with any exercise, it's important to start with lighter weights and focus on
proper form before increasing the weight.

4. PUSH
 The push exercise is a popular resistance training movement that primarily
targets the upper body muscles, including the chest, shoulders, and triceps.
a) High Planks

-High plank is a bodyweight exercise that activates muscle groups throughout your
body—including your core muscles, glutes, quads, hamstrings, and calves. Perform
high planks by getting on all fours and placing your hands directly beneath your
shoulders. Straighten your legs to lift your knees off of the floor.

How it is Done:
 Perform high planks by getting on all fours and placing your hands directly
beneath your shoulders.
 Straighten your legs to lift your knees off of the floor.
 Keep your neck in a neutral position as you hold yourself up on your hands and
toes. Keep your upper body and lower body in a straight line.

Importance:
 It reduces the stress on our spine and gives us a straight, well aligned body
while walking, standing and sitting. The plank position engages all muscles
from your neck, shoulder and back up to your pelvis, thighs and legs.

b) Elbow to High Planks Combination

How it is Done:

 This variation, one of the most common ways to perform a plank, is slightly
easier than holding your body up with just your hands.
 Place forearms on the floor with elbows aligned below shoulders and arms
parallel to your body at about shoulder width. If flat palms bother your wrists,
clasp your hands together.

Importance:
 The plank strengthens your spine, your rhomboids and trapezius, and your
abdominal muscles, which naturally result in a strong posture as they grow in
strength. Developing your posture can improve on a number of ailments, and
prevent the onset of other ones. Good posture means you're keeping your
bones aligned.

c) High Planks Focus on Deceleration

How it is Done:

 Begin in the plank position, face down with your forearms and toes on the floor. Your
elbows are directly under your shoulders and your forearms are facing forward. Your
head is relaxed and you should be looking at the floor.
 Engage your abdominal muscles, drawing your navel toward your spine. Keep your
torso straight and rigid and your body in a straight line from your ears to your toes
with no sagging or bending. This is the neutral spine position. Ensure your shoulders
 are down, not creeping up toward your ears. Your heels should be over the balls of
your feet.
 Hold this position for 10 seconds. Release to floor.
 Over time work up to 30, 45, or 60 seconds.

Importance:

 Holding yourself in a high plank position activates and stretches your core,
shoulders, legs, and lower-back muscles, increasing your stability and
improving your everyday posture

d) Incline Push Up
 incline pushup is an elevated form of a traditional pushup. Your upper body is
elevated with an exercise box or other piece of equipment. You may find incline
pushups to be a step up from your normal routine.

How it is Done:

 Lean in slightly and place your hands on the wall just wider than shoulder width.
Slowly and deliberately bend the elbows and move in as close to the wall as
possible, inhaling. Slowly and deliberately push off the wall until your elbows are
straight, but not locked. Exhale as you push up.

Importance:

 Incline push-ups build upper-body strength.

 Incline push-ups target your lower chest muscles.
 Incline push-ups increase stability.
 Incline push-ups are easier to perform than standard push-ups.

e) Partial Push Up

How it is Done:

 Get down on your hands and knees and assume the standard push-up position.
 Next, bend your elbows and lower your body down until it is halfway to the
ground. Push yourself back up to the starting position. This completes one rep.

Importance:
  beneficial for building upper body strength. They work the triceps, pectoral
muscles, and shoulders. When done with proper form, they can also strengthen
the lower back and core by engaging (pulling in) the abdominal muscles.

f) Full push Up
 Here's how to complete one perfect repetition of a proper push up: With your
arms straight, butt clenched, and abs braced, steadily lower yourself until your
elbows are at a 90-degree angle or less. Depending on your level of experience,
age, and flexibility, 90 degrees might be the lowest you're able to go.
How it is Done:

 Get down on all fours, placing your hands slightly wider than your shoulders.
 Straighten your arms and legs.
 Lower your body until your chest nearly touches the floor.
 Pause, then push yourself back up.
 Repeat.

Importance:

 Doing daily pushups can help build muscle tone and strength in the upper body.
Other potential benefits include improved cardiovascular health and better
support around the shoulder joints. However, practicing pushups every day does
come with some risks.

g) Push-up Variations

*Thrusters
 Free weights/machine

How it is Done:

 provided by 'free' objects that aren't attached to anything and that you can
quite literally pick up and move. These include items such as medicine balls,
barbells, dumbbells, kettlebells, sandbags, resistance bands and sandbells.

Importance:

 Free weight exercises are great at strengthening the body's stabilizing

muscles. These muscles play an important role in keeping your joints in place
as well as supporting your body, so keeping them strong is a great way to
prevent injuries.

 Chest Press

How it is Done:
 Bend your arms at a 90° angle and keep your elbows at chest level. Gripping
the pec deck handles, pull your arms toward your body while contracting your
pectoral muscles. Bring the handles or arm pads in front of your chest, hold
the position for a couple of seconds, and then slowly release back to starting
position.

Importance:

 The chest press targets your pectorals, deltoids, and triceps, building muscle
tissue and strength. It also works your serratus anterior and biceps. This
upper body strength and power help with daily activities such as pushing
strollers, shopping carts, and heavy doors.

 Flat bench/incline/seated

How it is Done:

 Lie back on an incline bench. Make sure the bench is adjusted to between 15
and 30 degrees on an incline. Anything higher than 30 degrees mainly works
the anterior deltoids (shoulders). Your grip should be where your elbows
make a 90-degree angle.
 Using a shoulder-width grip, wrap your fingers around the bar with your palms
facing away from you. Lift the bar up from the rack and hold it straight over
you with your arms locked.
 As you breathe in, come down slowly until the bar is an inch away from your
chest. You want the bar to be in line with your upper chest the whole time.
Your arms should be at a 45-degree angle and tucked into your sides.
 Hold this position for one count at the bottom of this movement and, with one
big exhale, push the bar back up to your starting position. Lock your arms,
hold, and come down slowly.
 Do 12 repetitions and then place the bar back on the rack.
 Complete a total of five sets, adding weight after each set.

Importance:

 The purpose of the incline press is to focus more of the work on the upper
pecs. The main benefit in performing incline presses is to develop the upper
portion of the pectoral muscles. When the bench is set at an incline (15 to 30
degrees), you activate your shoulders more since it's comparable to a
shoulder press.

 Shoulder Press
 How it is Done:

 Bend your arms at a 90° angle and keep your elbows at chest level. Gripping
the pec deck handles, pull your arms toward your body while contracting your
pectoral muscles. Bring the handles or arm pads in front of your chest, hold
the position for a couple of seconds, and then slowly release back to starting
position.

Importance:

 Stronger bones. Much like muscles, bones can get stronger to support the
amount of weight you usually lift. ...
 Improved stability. Besides working your upper body, shoulder presses also
focus your core as a means to stabilize your elbows, wrists, and shoulders. ...
 More strength.

 Leg Press

How it is Done:

 Leg presses are done in a seated position. Your legs repeatedly press
against weights, which can be adjusted according to your fitness level. This
targets your quads, glutes, hamstrings, hips, and calves. The seated position
of leg presses helps keep your upper body and torso still.

Importance:

 The leg press develops and strengthens several muscles, such as the
quadriceps, hamstring, and gluteal muscles. Since the calf muscles play a
critical role in supporting these muscles, the calf muscles also become
stronger.

*Chest, Triceps, Shoulder

5. PULL
a) Dead Hang Hold
How it is Done:

 When you can’t yet do a pull-up but you want to get your body used to hang
from the bar, try some dead hangs. Get into the initial pull-up position and
engage your shoulder blades like you’re preparing to perform an actual pull-
up.
 Instead, you’ll just maintain a strong grip on the bar with your elbows straight.
Concentrate on the activation in your upper back, and make sure you’re
 breathing. Stay up there with good form for as long as you can and record
your time to track your progress.
Importance:

 The dead hang is a good exercise to practice if you're training to do pullups

from an overhead bar or just want to improve your upper body strength. Dead
hangs also help stretch out and decompress the spine. Make sure you're
doing dead hangs from a secure bar. Work your way up in duration to prevent
injury.

b) Hang Scapular/Shoulder Depression

 The scapular pull-up is a training essential in the Hörst gym! Keeping your
shoulders healthy and developing proper movement patterns in pulling
motions demands the ability to forcefully depress, rotate, and retract the
scapula.

How it is Done:
1.Begin in a normal pull-up position with a palms-away grip and hands shoulder-
width apart.
2. From a full, nearly passive hang (shrugged shoulders), draw your scapula down
and together, thus raising your body slightly but without bending your arms as in a
regular pull-up. The best learning cues are: Try to “bend the bar” and think about
doing a reverse shrug (i.e., shoulders drawn downward). Do this, and you’ll feel your
head shift backward and your chest raises upward, as your scapular pinch together.
3. Hold the top position for one second, then return to the starting position. The
range of motion is only a few inches.
4. Do six to twelve reps, keeping nearly straight arms and tight spinal erectors and
glutes throughout. At first, you may find this to be a difficult exercise (a sign that
you’ve found a critical weakness to correct!), but resist the urge to overdo it.
5. Do two sets with a three-minute rest in between.
6. Add a third set to your workout after mastering the exercise. A good long-term
goal is to do three sets of ten reps.

Importance:

 It enhances all of your upper back exercises significantly, it can be used as a

strengthening tool in the upper back, it can warm up your muscles for training
your upper body and it can help with training your mind/muscle connection.

c) Pull-Up Negatives
 Negatives are the downward half of a pull-up — the part where you lower
yourself from the bar. Athletic trainers and physical therapists refer to
 negative pull-ups as “closed chain” exercises because your hands stay
connected to the bar throughout the exercise.
How it is Done:
1. Pull your shoulder blades together: Engage your latissimus dorsi muscles and
don’t rely on the muscles in your arms by lifting your chest slightly and pulling your
shoulder blades toward each other, as though you’re trying to make them meet.
2. Lower slowly: Lift your feet off of your step if they’re not already in the air. Then
slowly lower yourself from the bar, controlling your descent to maximize resistance
on the way down.
3. Lower fully: You’re finished when you’re in a “dead hang” with your arms fully
extended over your head and your feet touching the floor or the object you initially
stood. You can repeat the negative on its own or pair it with partner-assisted pull-ups
to build strength.
4. Pausing at intervals: When you’ve built the muscle control to complete a negative
from start to finish, you can increase endurance by pausing for several seconds as
you lower yourself. Try one pause at first, then gradually increase the number of
pausing intervals until you’re stopping for 5 to 10 seconds at one-quarter, half, and
three-quarters of the way down.
Importance:

 The important takeaway here is that negativpull-upsps build muscle in the

same groups you'll need to do a full pullup. Negatives also give you a chance
to increase your grip strength. Clutching the bar — even in a dead hang —
requires power in the complex network of muscles in your hands, wrists, and
forearms.

d) Inverted Row
 The inverted row is basically a horizontal pull-up. It’s often used to help folks who
can’t yet do a pull-up get acclimated to manipulating their body weight while
pulling. While these exercises both incorporate back, biceps, and grip training,
the inverted row and the pull-up angles are different. You’re pulling yourself
vertically with a pull-up and horizontally with an inverted row. Athletes should
strive to build strength using inverted rows and assisted pull-ups and then
progress into full pull-ups.
How it is Done:

 To perform an inverted row, use a stable bar — a Smith machine in a locked

position will do nicely — and grasp the bar roughly shoulder-width apart. Allow
yourself to limbo slightly underneath it, adjusting your feet to make yourself as
horizontal as you feel comfortable with. As with a push-up, keep your core tight,
and your glutes squeezed to maintain a solid midline. Pull yourself up toward the
bar by initiating the pull with your shoulder blades, much like you would with a
bent-over row. If being horizontal is tough for you, that’s okay — stand a little
 straighter at first, and get lower to the ground as you get stronger and more used
to the movement.
Importance:

 Inverted rows are an excellent addition to a full-body workout. Overall, they can
improve upper body strength and grip strength, recruit the glutes and hamstrings,
and give your biceps a boost.

e) Seated Pull up
How it is Done:

 Keeping the form of the traditional pull-up, bend your elbows and pull your body
up until your chin is raised above the bar. Push down on your feet if you need
extra assistance. Slowly lower your body back to the seated position.
Importance:

 The L-sit pull-up will skyrocket your core and upper body strength all at once.
You've labored for years to be able to do a solid strict pull-up, and finally one of
the toughest bodyweight moves is coming easily to you.

f) Assisted Pull Up
 An assisted pull-up is a bodyweight exercise that helps you work your way up to
performing a full unassisted pull-up, an advanced upper-body exercise. Assisted
pull-ups are an excellent strength-training exercise that targets your chest,
shoulders, arms, abdominal, and back muscles. Pull-up assistance can come in
various forms, including an assisted pull-up machine, pull-up bands, a chair, or a
partner.
How it is Done:

 For the assisted pull-up, begin by performing 2–3 sets of 8–15 repetitions.
Choose your sets and repetitions based on your ability to maintain good
technique throughout all sets and repetitions.
1. Stand on a plyometric box or a secure flat bench.
2. Loop the appropriately sized resistance band around the pull-up bar to create a
hanging loop.
3. Step into the band, placing one of your feet directly in the center of the band. Use
the opposite foot to anchor the band securely on your foot.
4. Grab the pull-up bar with a full overhand grip. Your grip should be shoulder-width
or slightly wider than your shoulders.
5. Step off of the box and allow your legs to hang in the jump band. Your arms and
legs should be long, and your elbows should be slightly bent.
 6. Squeeze your glutes and quads, and engage your core. Your ribs should be down,
and your pelvis should be slightly tucked.
7. Rotate your shoulders outward to engage your lats. Your shoulder blades should
be upwardly rotated away from your spine. Your chin should remain tucked
throughout the movement as if you were holding an egg under your chin.
8. Initiate the upward movement by simultaneously pulling your shoulder blades
down and pulling your elbows towards your body, allowing the band to assist your
pull.
9. Continue to pull your shoulder blades toward your spine and squeeze your upper
back and lat muscles until your collarbone reaches the pull-up bar.
10. Pause for a second at the top of the movement
11. Begin the downward movement by simultaneously straightening your arms and
allowing your shoulder blades to rotate and move away from your spine upwardly.
12. Slowly lower your body back to the starting position. Your arms should be long
with a slight bend in your elbow, and your shoulder blades should be away from your
spine.
13. Repeat for your desired number of repetitions.
Importance:
- Assisted pull-ups let you build strength and perfect your movement and body
positioning. While these variations may not give you the same strength as regular
pullups, you'll still be gaining strength and targeting the same muscles.

g) Pull up
 A pull-up is an upper-body strength exercise. The pull-up is a closed-chain
movement where the body is suspended by the hands, gripping a bar or other
implement at a distance typically wider than shoulder-width, and pulled up.
HOW TO DO A PULL-UP, STEP-BY-STEP:

 Grab a bar with a grip slightly wider than shoulder-width, with your hands facing
away from you.
 Hang all the way down.
 Pull yourself up until your chin is above the bar.
 Slight pause
 Lower yourself all the way back down
Importance:

 When you're performing a pullup, you're lifting your entire body mass with the
movement. This can greatly improve your body strength and even improve your
health. Studies show that strength training is important for promoting bone
development and enhancing cardiovascular health.
 h) Weighted Pull Up
 If you’re looking to maximize strength and hypertrophy, weighted pull-ups are the
way to go. This lift is a typical go-to variation for athletes trying to progress their
pull-up intensity using an external load. This variation is endless and only capped
by your ability to execute great reps at various amounts of weight.
How it is done:

 To execute a perfect weighted pull-up, strap yourself into a dip belt (not just
for dips!). Then, loop in a weight plate of your choice. Proceed as normal with
your pull-up. Just make sure your form remains rock solid the whole time.
 Back, biceps, forearms
 Shoulders (front and lateral raises)
*Machine, Barbell, DB Rows, Curls
Importance:

 Weighting a pull-up allows you to add additional mechanical tension to the

muscles, which is the basis for muscular growth and provides a way of
training more effectively for strength and size. It's also a way of providing
variety to your training.

6. GAIT
a) Backpack Carry

 As its name suggests, this exercise involves carrying a weighted dumbbell or

kettlebell with one hand across the room, similarly to when you carry a regular
suitcase. This workout targets your core, upper and lower back, shoulders, arms,
and legs to help build strength and stability.

How it is Done:

 Grab one kettlebell (or dumbbell), and hold it like a suitcase, keeping your
shoulders square and upright. Maintain that posture as you walk with the weight
at your side no leaning! Walk for five to 10 feet, then put it down, pick it up with
your other hand, and walk back. Repeat two to three times.

Importance:

 It provides a full body workout, targeting the quads, hamstrings, glutes, calves,
erectors, upper back, traps, lats, abs, biceps, triceps, forearms, and hand
muscles. Some specific benefits include improved cardiovascular health and
endurance, as well as increased muscle strength and power.
b) Farmers Walk
 The farmer's walk, also called the farmer's carry, is a strength and conditioning
exercise in which you hold a heavy load in each hand while walking for a
designated distance. This whole body exercise hits most of the major muscle
groups while providing an excellent cardiovascular stimulus.

How it is Done:

 Squat down and grab a weight in each hand.

 Engage the core and pull your shoulder blades down and back while
standing back up, returning to an upright posture.
 Step forward and begin walking.
 Continue walking for your desired time or distance.

Importance:

 The farmer's walk provides a full-body workout of significant muscle groups in the
body. It is great for muscle-strength, endurance, and mobility with added cardio
advantage. It is a great way to get ripped in little to no time.

c) Suitcase Carry
 The suitcase carry involves holding a kettlebell by your side and walking while
engaging your core—like you would if you were carrying a suitcase, hence the
name. Add it to your total body workout to help boost your overall strength.

How it is Done:

 Standing with your feet hip-width apart, squat down to safely grab the kettlebell
or dumbbell with your non-dominant hand.
 Standing upright with your shoulders down and back and your core engaged,
begin slowly walking forward.
 After finishing your steps, turn around and walk back.

Importance:

 It provides a full body workout, targeting the quads, hamstrings, glutes, calves,
erectors, upper back, traps, lats, abs, biceps, triceps, forearms, and hand
muscles. Some specific benefits include improved cardiovascular health and
endurance, as well as increased muscle strength and power.

d) Front Rack Carry

How it is Done:
 Up and then our hands are laced our arms are down and our elbows are
basically resting on our ribcage.
 all while maintaining good posture.
 Importance:

 The front rack position will teach the concept of bracing and breathing and mostly
target the upper back. Side carries will also concentrate on the abdominal wall
with the added bonus of serious grip work.

e) Sandbag Carry/Zercher Carry

 The Zercher squat and carry shift the load towards the front of the body,
stressing the erectors, lats, and core. Using a sandbag and securing it in that
position puts the arms further away from the body than a barbell. This further
increases the stress on the trunk and makes the weight feel much heavier.

How it is Done:

 The Zercher carry works a whole bunch of different muscles, but mainly it focuses on
your trunk, which has to stay stable while you walk so that the weight you're carrying
doesn't tip to one side. You also get some work for your forearms, biceps, shoulders
– mainly the anterior deltoid – and pecs.”

Importance:

 Zercher carry teaches you to squat properly. It also strengthens the upper back,
traps, arms, and core more than other squat variations.

f) Overhead Carry
 overhead carry, a load is held over the head, with arms extended, while the
bearer walks around the box, the weight room, the street corridor, the garden
path or a crowded sidewalk (for maximum enjoyment).

How it is Done:

 Lift a weight directly overhead from the front rack position.

 Pull your shoulder blades together and press the weight up.
 Pack your shoulders by keeping them away from your ears.
 Maintain this position and squeeze your core as you start to walk forward.

Importance:

 The overhead carry is an exercise that strengthens the back, shoulders, and
scapular stabilizer muscles. This movement can also be trained with heavy
loads, and will produce increased core strength as well.

7. ROTATION
  is a movement that works in two planes of motion, the sagittal and frontal
plane, and the transverse plane. It is great for thoracic mobility and core
stability and strength and adds a bit of spice to other movements. There are
two main types of rotational exercises: rotational and anti-rotational.

Rotation:
a) Russian Twist

 is an effective way to build your core and shoulders. It's a popular exercise
among athletes since it helps with rotational movement, which happens often
in sports. It may look like a simple movement, but it requires a lot of strength
and support.
How it is Done:

 Lie down with your legs bent at the knees.

 Elevate your upper body so that it creates a V shape with your thighs.
 Twist your torso to the right, and then reverse the motion, twisting it to the left.
 Repeat this movement until the set is complete.

Importance:

 The Russian twist is an effective way to build your core and shoulders. It's a
popular exercise among athletes since it helps with rotational movement, which
happens often in sports. It may look like a simple movement, but it requires a lot
of strength and support.

b) Rotational Pallof

 The Pallof Press is an excellent core exercise that targets the abdominals,
obliques, and core stiffness for the spine.
How it is Done:
Importance: A gait analysis measures how your entire body moves and functions,
also called biomechanics. This affects your mobility, flexibility, stability, and
functional strength. If you continue to use your body such as while running with
improper gait, you're likely to put more strain on multiple parts of your body.

c) Landmine Rotations
 The landmine rotation is an effective exercise that can develop core strength
and the way the core utilizes the stretch-shortening cycle. This exercise
develops strength through resisting rotation and lateral flexion (side bending)
of the spine.

How it is Done:
  Grasp the end of the barbell by your side with both hands overlapping.
 Rotate your shoulders and keep the arms locked out while allowing the
end of the barbell to rotate around your body. Repeat in the opposite
direction for the desired number of repetitions.
Importance:

 The Landmine Rotation will increase strength in the core muscles. This
includes the Rectus Abdominis, Transverse Abdominis, External Obliques,
and Internal Obliques. Secondary muscles that are engaged during the
Landmine Rotation include the Deltoids and the Scapular Stabilizers in the
Upper Back.
Anti-Rotation

 An anti-rotation movement is any movement that involves contracting your

core and holding it completely still while keeping the rest of your body within
just one singular plane, or direction, of motion. So, think of a plank or side
plank.

a) Pallof Press
 The pallof press is an anti-rotation exercise designed to work the muscles
that influence trunk rotation. Specifically, the pallof press works local and
global muscles in an effort to limit any rotation of the spine.
How it is Done:

 Stand parallel to the cable machine or to the anchor point to the resistance band
and clasp with the handle or band with both hands. Make sure your torso is front
on and bring your hands to the center of your chest and slowly press out. Slowly
return your hands to the chest and repeat.
Importance:

 Target the muscles of your abdominals, obliques, and core stiffness. It is a

versatile movement that works on strength, balance, and core stability. The Pallof
Press will push your muscles to adapt and keep them in shape. This movement
is great for all athletes and serves as a great warm-up before any activity.

b) Side Plank
 Side planks work the deep spinal stabilizing muscle quadratus lumborum.
Keeping this muscle strong can help reduce your risk of a back injury.
Strengthens your core without stressing your back. Unlike crunches and sit
ups, side planks don't put pressure on your lower back
How it is Done:

 Lie on your side with your knees bent, and prop your upper body up on
your elbow.
  Raise your hips off the floor, and hold for 6 seconds.
 Rest for 10 seconds.
 Repeat 3 to 5 times.
 Switch to your other side and repeat steps 1 through 4.

Importance:

 Side planks work the deep spinal stabilizing muscle quadratus lumborum .
Keeping this muscle strong can help reduce your risk of a back injury.
Strengthens your core without stressing your back. Unlike crunches and situps,
side planks don't put pressure on your lower back.

c) Bird-Dog
 is a core body exercise that strengthens the lower back and abdominals while
helping your body learn to balance and find stability.
How it is Done:
 Point one arm out straight in front and extend the opposite leg behind you,
forming a straight line from your extended hand to your extended foot.
 Hold for a few seconds, then return to your hands and knees.
 Switch to the other side.

Importance:

 The bird dog is a simple core exercise that improves stability, encourages a
neutral spine, and relieves low back pain. This exercise pose uses the whole
body to target and strengthen your core, hips, and back muscles. It also helps
promote proper posture and increase range of motion.

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