Coach Camm: How to use Movement Patterns in your Workouts
Fit Tip of the Week
So, last post we learned how to structure a workout with movement patterns.
Here's a reminder of our workout template:
Squat Pattern
Push Pattern (Vertical or Horizontal)
Hinge Pattern
Pull Pattern (Vertical or Horizontal)
Accessory Lifts & Core Circuit
Conditioning
So what are the exercises that make up those patterns?
Squat Pattern – Think of moving your hips vertically in space straight up and down. That’s a true squat. Not all squats will look exactly vertical, but that’s the goal for this pattern. This puts the focus primarily on quads and glutes.
Bilateral Examples – Goblet Squat, Back Squat, Front Squat, Zercher Squat
Unilateral Examples – All Lunge and Split Squat variations
*Pro tip - If you have trouble staying vertical on your squats try elevating your heels by standing on a plate or a small heel lift.
Hinge Pattern – Think of moving your hips horizontally in space back to front. Stand up straight and shut the door behind you with your butt is a good cue. The focus is primarily glutes and hamstrings.
Bilateral Examples – Deadlift, Romanian Deadlift, Glute Bridge (your hips are still moving horizontally, you’re just lying on your back), Hip Thrust, Cable Pull Through
Unilateral Examples – Single Leg Deadlift Variations
*Note on Squats and Hinges. Exercises will lie on a spectrum between really Squatty (vertically moving hips) and really Hingey (horizontally moving hips). One is not better than the other, but if all your lower body movements are really squatty or really hingey than your body is not going to be properly balanced.
Push Pattern – You’re pressing your arms either out in front (horizontal) or overhead (vertical). Focus is pecs, shoulders, and triceps.
Horizontal - All Chest Press variations, Dip, Push Up
Vertical – All Overhead Press variations
Pull Pattern – You’re pulling your arms towards your body either horizontally or vertically. Focus is lats, middle & upper back, and biceps.
Horizontal – All Rowing Variations
Vertical – Lat Pulldown variations, Pull Up
Those are the basic movement patterns you want to cover in the gym.
There are of course different exercises for working your core, arms, or lower legs directly, but these typically will fall under the category of Accessory Movements.
You also want to consider a mix of bilateral (working two arms/legs) and unilateral (working one arm or leg) exercises.
Bilateral will produce the most strength and size gains but unilateral will help keep your body balanced and moving pain-free. So do them both :)
Working off our template from last week of, here would be a great sample workout:
A1. Dumbbell Goblet Squat
A2. Barbell Floor Press
B1. Single Leg Romanian Deadlift
B2. Seated Cable Row
C1. Dumbbell Tricep Extension
C2. Dumbbell Lateral Raise
C3. Reverse Crunch
D. 3 Minute Max Calories on Air Bike, Rower, or Sprint
Perform the same lettered exercises back to back.
3-4 sets of 8-12 reps on the main movements and 2-3 sets of 12-15 reps on the accessory movements is a great starting point.
Now take this template and put it to work in the gym!
Coach
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