UNIT 1

• Fundamental Movement Patterns - are patterns that allow the body to be coordinated in those simple, basic movement patterns of lateral motion, weighttransfer, forward motion, up and down motion, and coordinating upper and lower body movements
• Movement pattern - means a repeated sequence of movement ideas, a rhythmic movement sequence, a spatial design on the floor or in the air, or a specific relationship or grouping of people
• Category of Movement Patterns The Fundamental Movement Patterns

  Horizontal Push

  Horizontal Pull

  Vertical Push

  Vertical Pull

  Squat

  Hinge

  Rotation
• horizontal pushing

  exercises such as the barbell bench press are a performance metricfor many sports as a surrogate for upper body strength. It’s also necessary for competitive powerliftersand a great chest-builder for those chasing a particular upper body aesthetic. While a horizontal pushmay be the least likely to be called upon in real-world scenarios, a powerful upper body is a high- value commodity in many sporting situations.
• Fully protracting the shoulder ina horizontal press would also stimulate the serratus anterior (hence why your sides might be soreafter a day full of push-ups).
• A horizontal push involves flexion of the chest, triceps, and shoulders. The width and angle of your grip can influence which muscles dominate horizontal pushes
• The best horizontal push exercises to master early are calisthenics and variations that unilaterallychallenge each side of the body
• Best Horizontal Push Exercises

  • PUSH-UP
  • BENCH PRESS
  • FLOOR PRESS
  • SVEND PRESS
• The biggest horizontal pulling benefits are promoting postural and shoulder health in everyday life. Many people experience a forward-rounded shoulder posture from using handheld technology or sedentary keyboard-heavy desk jobs.
• The horizontal pull draws on the muscles of the upper back to pull your arms alongside your body.
• Muscles That Perform the Horizontal Pull

  • Trapezius
  • Rhomboid
  • Latissimus Dorsi
• The best horizontal pull exercises out there:

  • Bent-Over Row
  • Pendlay Row
  • Single-Arm Row
  • Inverted Row
  • T-bar Row
  • Seated Cable Row
  • Vertical Push
• The best vertical push exercise will often exist on a continuum of shoulder mobility or stability. Many people don’t have suitably mobile or stable shoulders required to safely execute loaded vertical pushes. This is where exercises such as cable and machine
• The vertical push is an extremely underrated movement pattern as it is often more difficult andtherefore considered less gratifying than the horizontal push. With that in mind, to successfully pushvertically means successfully pairing overhead strength and stability with shoulder health.
• Muscles That Perform the Vertical Push

  • deltoids
  • serratus anterior
  • trapezius
  • rhomboids
• Exercises on vertical pushing:

  • Dumbbell Z-Press
  • Barbell Overhead Press
  • Push Press
  • Dumbbell Shoulder Press
• the vertical pull boasts a ton of shoulder health benefits. While thevertical push will end in a fully-overhead position, the vertical pull starts there. This means that themuscles required to stabilize the shoulder and initiate the pulling exercise are in their most compromised position at
• vertical pulling exercises

  • PULL-UP
  • CHIN-UP
  • LAT PULL DOWN
  • KNEELING CABLE
• Squat exercises come in a wide variety of loading implements, ranges of motion, and intent. As ageneral tool, a front-loaded goblet squat is a great starting point for many novices and remains anexcellent tool for seasoned athletes.
• Squatting is one of the most common exercises in resistance training. Almost everyone will throwsome version of a squat into their programming. While squatting to full depth is often portrayedaround as a benchmark for functionality, not everyone needs nor would be able to accomplishthisglorified position
• Muscles That Perform the Squat

  • GLUTES
  • QUADRICEPS
  • HARMSTRINGS
  • ADDUCTORS
• These are some of the SQUAT EXERCISES

  • GOBLET
  • FRONT
  • BACK
  • OVERHEAD
• Hinging is one of the most essential movement patterns for lifting, playing sports, and general health outcomes. A hip hinge integrates the posterior chain of muscles to produce perhaps oneof the strongest and safest positions to produce force. From Olympic lifting, deadlifting, or pickingupayoung family member, the hinge plays a pivotal role in spinal safety when bending to performanytask.
• Hinge Exercises:

  • Deadlift
  • Hip Thrust
  • Glute Bridge
  • Romanian Deadlift
  • Kettlebell Swing
• Rotation

  The ability to twist and rotate is a recurring movement pattern in everyday life. Shoveling snow, reaching across your body to grab something off the counter, or any number of real-world tasks draw on the ability to rotate and twist. Without proper technique, many muscles and joints may be
• ROTATION EXERCISES:

  CABLE WOODCHOPPER

  KETTLEBELL WINDMILL

  SIDE PLANK

  BIRD DOG