5 Fundamental Movements

If your program doesn't have an element of all 5 basic fundamental human movements, you are missing out on a lot of strength gains and fat loss opportunities. What are they?

1) Press

2) Pull

3) Squat

4) Hinge

5) Loaded Carry

The programming opportunities here are endless as there are a ton of variations for each movement!

PRESS

• Bench Press

• DB Incline Press

• Military Press

• Single aArm Z-Press

PULL

• Barbell Rows

• DB Rows

• Deadstop Rows

• T-Bar Rows

SQUAT

• Goblet Squats

• Barbell Squats

• Front Squats

• Box Squats

HINGE

• Barbell Romanian Deadlift

• Stiff Leg Deadlift

• Pull Throughs

• Deadlifts

LOADED CARRY

• Walking Lunges

• Farmers Carry

• Sandbag Carry

• Suitcase Carry

Here's just one simple way to use this:

Workout Monday, Wednesday and Friday. At each session choose one exercise from each category and perform 5 sets of 5 reps with approx 1 minute between sets. You can keep the weight the same throughout all sets or use an ascending pattern to a top set. When it comes to the loaded carry, you might not have access to farmers handles or a sandbag. Just use the heaviest dumbbell you can or load up a backpack with as much weight as possible. Be creative. Do 3 sets of 20 to 40 yards.