The 12 Movement patterns you need in your Life

The Super 12:

  • Horizontal Pull
  • Horizontal Push
  • Vertical Push
  • Vertical Pull
  • Bilateral Squat
  • Unilateral Squat
  • Hip hinge
  • Trunk Rotation
  • Trunk Flexion
  • Trunk Extension
  • Gait

The Pulls

First, we have the pulling motion which consists of pulling a weight toward your body or your body towards your hands. This can be a vertical or horizontal pull, such as a pull up or barbell row, respectively, want big lats these are your one-way ticket to Wing Ville!

The Pushes

The second motion is pushing, which is the opposite of the pull. This movement involves pushing a weight away from your body or your body away from an object. This group is also divided into a vertical and horizontal component as well. The big exercise for the horseshoe tris and rippled pectorals!

The Squats

Next, we have the squat, unilateral (One footed) and bilateral (two footed) variations considered to be the most complex movement to perform and the one every person has an exceptionally opinionated view on.

The Hinge

The hip hinge exercises, which are executed by kicking your butt back and leaning your torso forward while maintain a neutral spine when picking up something off the floor. This one should be the staple of any good booty growth workout, looking for a peach this is your movement pattern!

Trunk Flexion, extension and Rotation

Trunk Flexion, extension and rotation, is unique from the other movements because of the plane that it works in. The other exercises involve moving forward and backward or side to side, yet rotation involves twisting at the core. This motion is underrated despite being essential for success in sports. If its back-pain relief you are after this is the best start you can get!

The Gaits

Lastly, we have gait, which is the technique of walking. This might seem trivial, but walking is a fundamental movement. Gait is a combination of multiple movements (involving lunging, rotating and pulling with the hamstrings). A simple definition for this is moving heavy objects through space and time!!

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