Sport and exercise science has made significant improvements in knowledge and has grown as an industry. Nonetheless there is frameworks we suggest using for programming your strength exercises.
We use the 6 Fundamental Strength Movement Pattern to ensure
i. We don’t create muscular imbalance
ii. We can identify muscular imbalances and rectify
iii. We have a clear blueprint of how to increase strength
So let’s look more into how the 6 Movement Patterns are broken down
Breakdown: Lower Body
1. Knee Dominant Movement
Example Exercises: Lunges, Barbell Squats and Goblet Squats
Muscles Worked: Quadriceps, Glutes and Core
2. Hip Dominant Movement
Example Exercises: Deadlift, Romanian Deadlift and Single Leg Deadlift
Muscles Worked: Hamstrings, Glutes and Back
Breakdown: Upper Body
3. Vertical Push
Example Exercises: Shoulder Press, Landmine Press and Seated Machine Shoulder Press
Muscles Worked: Shoulders and Tricep
4. Vertical Pull
Example Exercises: Lat Pull Down, Pull Up
Muscles Worked: Latismus Dorsi and Upper Back
5. Horizontal Push
Push Ups, Neutral Grip Chest Press and Seated Machine Press
Muscles Worked: Pec Major, Anterior Delt
6. Horizontal Pull
Example Exercises: Single Armed Dumbbell Row, Seated Cable Row and Facepulls
Muscles Worked: Latismus Dorsi, Rhomboid and Trapezius