Mastering Major Functional Movements & How to Create Workout Plan with the 7 Essential Movement Patterns

Whether you're a seasoned gym-goer or just embarking on your wellness journey, understanding the fundamental movement patterns can elevate your workout routine to new heights. At VIP Coaching, we pride ourselves on delivering bespoke fitness experiences tailored to your unique goals and lifestyle. Let’s talk about the core of functional training: the 7 essential movement patterns.

The 7 Essential Movement Patterns

1. Squatting: The foundation of lower body strength and mobility. Mastering the squat not only builds powerful legs but also enhances core stability and balance.

2. Hinging: Key for posterior chain development, hinging movements like deadlifts and kettlebell swings strengthen the glutes, hamstrings, and lower back while improving hip mobility.

3. Lunging: Enhances unilateral strength and stability. Lunges target the quadriceps, hamstrings, and glutes, promoting balance between both sides of the body.

4. Pushing: Focuses on upper body strength and shoulder stability. Push-ups, bench press, and overhead press fall into this category, sculpting the chest, shoulders, and triceps.

5. Pulling: Counterbalances pushing movements by targeting the back muscles—lats, traps, and rhomboids. Pull-ups, rows, and lat pulldowns strengthen the upper back and improve posture.

6. Twisting: Incorporates rotational movements that engage the core and oblique muscles. Russian twists, cable wood chops, and bicycle crunches enhance core strength and stability.

7. Gait Patterns: Mimic walking, running, or sprinting movements. These dynamic exercises may improve joint pain, agility, and overall athleticism.

Creating Your Workout Plan

Now that you understand the foundational movement patterns, here's how you can integrate this into a workout plan:

1. Assessment and Goal Setting

• Begin with a thorough assessment of your current fitness level, strengths, and areas for improvement.

• Set clear, achievable goals that align with your aspirations, whether it's building muscle, losing weight, or improving flexibility.

2. Balancing the Patterns

• Aim for a well-rounded routine that includes exercises from each movement pattern to ensure balanced strength development and injury prevention.

• For instance, Separate squats and deadlifts for lower body sessions, and Bench Press with Rows for upper body workouts.

3. Frequency and Progression

• Schedule workouts based on your availability and recovery capacity. Aim for at least 3-4 sessions per week with a mix of strength training and cardiovascular exercises.

• Gradually increase the intensity, weight, reps, or duration of your workouts to stimulate continuous progress and prevent plateauing.

4. Incorporating Variation

• Keep your workouts engaging by varying exercises within each movement pattern. Alternate between different types of squats (e.g., goblet squats, split squats) or pulling exercises (e.g., pull-ups, seated rows).

• Keep your progress going by changing exercises, or the order of exercises, every 4-8 weeks. If you normally start with Bench Press then Try starting with Rows or Dumbbell Shoulder Press. Your first exercise is your strongest so consider starting with exercises that hit your desired goals. 

5. Recovery and Rest

• Prioritize rest days and adequate sleep to support muscle recovery and overall well-being.

• Consider integrating yoga, stretching, or mobility exercises to improve flexibility and reduce the risk of injuries.

6. Monitoring and Adjusting

• Track your progress regularly through performance metrics, body composition analysis, or simply how you feel during workouts.

• Adjust your workout plan as needed to challenge yourself appropriately and avoid monotony.

7. Holistic Approach

• Remember to complement your exercise routine with a balanced diet rich in nutrients, hydration, and mindfulness practices such as meditation or deep breathing exercises.

Your Journey to Optimal Fitness

At VIP Coaching, we believe that mastering the fundamental movement patterns lays the groundwork for achieving your fitness goals efficiently and effectively. Whether you're aiming to enhance strength, improve flexibility, build muscle or elevate athletic performance, our personalized approach ensures that every workout is tailored to your specific needs.

Take the guesswork out of your workout programs today by having a professional create, track, monitor, and update your workout and/or nutrition routine. For a Free Consultation- Click Here.