Do you struggle with knowing what exercises to do to help you reach your goals? If so, then listen to this podcast as Jennifer goes through how to know which exercises to program for yourself.
To start, you need to have defined goals and be able to be honest with yourself about your current fitness level. Then, you need to know what your training split is, and make sure that it fits your lifestyle. You also need to understand movement patterns. The main movement patterns are Squat, Hinge, Push, Pull, Carry, but we break them down even further. For the Upper body: Horizontal Push, Vertical Push, Horizontal Pull, Vertical Pull. For the lower body: Knee Dominant, hip dominant. Then, for the trunk/core: flexion, extension, anti-rotation, and rotation. These can be bilateral (using both appendages) or unilateral (using one).
The example break down in the podcast is as followed:
Day 1: Squat + Push Focus
A1) Bilateral knee dominant - Front Squat
A2) Unilateral Knee Dominant - Reverse Lunge
B1) Bilateral Horizontal Push - Bench Press
B2) Unilateral Vertical Push - Single-arm Overhead Press
C1) Anti-Rotation - Front Plank
C2) Flexion - Bicycle Crunch
Day 2: Hinge + Pull Focus
A1) Bilateral Hip dominant - Deadlift
A2) Unilateral Hip Dominant - Single-leg RDL
B1) Vertical Pull - Pull up
B2) Horizontal Pull - Bent Over Row
C1) Rotation - Low to high Chop
C2) Extension - Superman
Day 3: Full Body
A1) Bilateral Hip Dominant - Hip Thrust
A2) Bilateral Vertical Push - Strict Overhead Press
B1) Unilateral Knee Dominant - Step up
B2) Unilateral Horizontal Pull - Single-arm Row
C1) Carry (ant-rotation) - Farmer's Carry
C2) Anti-rotation - Static Bear Crawl Holds
Please like and leave a review!
