EXERCISE LIBRARY
Movement Exercises
Browse exercises by the movement pattern they train.
Core Movement Patterns exercises
Core movement guides for bracing, anti-extension, and controlled trunk motion.
Browse guides →Hinge exercises
Hip-hinge exercise guides for controlled loading of the posterior chain.
Browse guides →Pull exercises
Targeted pulling exercise guides designed to build the back, lats, traps, and biceps effectively.
Browse guides →Push exercises
Upper-body pressing exercise guides for developing upper-body strength across chest, shoulders, and triceps.
Browse guides →Squat exercises
Knee-dominant lower-body exercise guides that target the quadriceps, glutes, and core stability.
Browse guides →
Frequently Asked Questions
- What are the foundational human movement patterns?
- The primary movement patterns in resistance training are the push, pull, squat, hinge, carry, and core patterns. Structuring workouts around these patterns ensures balanced joint development and prevents muscle imbalances.
- Why organize workouts by movement pattern instead of muscle groups?
- Training by movement pattern promotes functional coordination across multiple joints, reduces overuse injuries from repetitive angles, and makes exercise substitutions straightforward when equipment is limited.
- How many movement patterns should you include in a single workout?
- Full body workouts typically include three to four patterns (such as a squat, push, and pull) per session. Split routines, like push-pull-legs or upper-lower, dedicate individual days to complementary patterns so each can be trained with higher set volumes.