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build your core | find your power

These foundational movements help comprise the fundamental movement patterns that are the basis for more specialized skills used in everyday life, play and sports. 


We challenge our clients to perform these movements using a variety of tools (barbells, bands, pulleys, kettlebells, sleds, medballs, etc.) and by using varying tempos, loads, range of motion and multiple directions based on their abilities. 

Hip Hinge

Maximal hip bend, minimal knee bend and minimal ankle dorsiflexion while maintaining “neutral spine”.

Example Exercises focusing on hip hinge:

  • Deadlift

  • RDL - (Romanian deadlift)

  • Single Leg 

  • Barbell Hip Lifts


Maximal hip bend, maximal knee bend and adequate ankle dorsiflexion while maintaining “neutral spine”.

Example Exercises for squat patterns:

  • Front Squat

  • Back Squat

  • Overhead Squat

  • Rear foot elevated split squat


One leg in a stepping motion (can be multi-directional) while the other leg remains stationary.

Example Exercises for lunge patterns:

  • Forward Lunge

  • Reverse Lunge

  • Transverse Lunge

  • Lateral Lunge


Horizontal or vertical pushing exercises to move weight away from your midline often involving elbow extension.

Example Exercises for push patterns:

  • Vertical push

    • Overhead press

  • Horizontal push

    • Push up

    • Chest press

Vertical Push
Horizontal Push


Horizontal or vertical pulling exercises to move weight toward your midline often involving elbow flexion.

Example Exercises for pull patterns

  • Vertical Pull

    • Pull up​

  • Horizontal Pull

    • Row​

Vertical Pull
Horizontal Pull


Movement through multiple planes of motion often involving the transverse plane. Anti-rotation exercises are also important to emphasize.

Example Exercises for Rotational patterns:

  • Woodchop

  • Cable press

  • Windmills



To move about, especially under one's own power. Ideally, we want to be able to load this pattern and perform at a variety of speeds.

Example Exercises for Locomotion:

  • Sled push

  • Sprints

  • Skipping

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