Movement Patterns and programs

The fundamental movement patterns are a collection of shapes and positions that our bodies can make.

When creating a training program, I use these fundamental movement patterns to guide exercise selection.

Fundamental Movement Patterns:

• Squat

• Hinge

• Push (horizontal / vertical)

• Pull (horizontal / vertical)

• Single Leg (hip dominant / knee dominant)

• Core / Carry / Throw

As a general framework, I aim for clients to hit each movement pattern every workout. This ensures we are exposing our bodies to the appropriate ranges of motion and properly working all the major muscles.

This classification makes it easy for us to individualize training plans. We can work around an injury or customize a program for a specific goal.

Pressing aggravates your shoulder? Let’s dial that knob back. Maybe once per week is enough with the right variation, or maybe we cut it altogether for a period of time.

Lunges bug your knee? We can focus on more hip-dominant single-leg movements instead and revisit quad-dominant work in a month or two.

Want a bigger bench press? We can turn up the volume and press more frequently.

Keep in mind, these are not exercises themselves. They are classifications of movement. Specific exercises are derived from these patterns and shapes.

—Justin Miner