MOVEMENT PROGRESSION MODEL FOR DUMMIES   

Our Team of Expert Coaches at HIT Fitness Warehouse don’t load weight on someone because they look strong and we certainly don’t have an overweight client just run to lose weight.

When it comes to ‘stability and control’....We need stability in much the same way that we need air. We need to supply oxygen in the right amounts, at the right times, and according to the demand. It’s a simple supply-demand relationship and the same goes for stability. For years, the core muscles (read: abs) have been the focus of stability training and with good reason. The muscles traditionally referred to as “the core” provide a working surface for our extremities to push off of, which is crucial for any kind of movement.

The last few weeks and HIT FITNESS WAREHOUSE we have been working on the February theme of ‘Proper Movement and Mobilizing’ through bracing the core. In this case… “Bracing your core” is your oxygen and you need this to survive in the real world and come out injury free feeling amazing!

In order to move efficiently, maximize strength and power output, and or resolve/prevent pain and injury that must be checked off in order. These were gone over in last weeks blog post… https://www.hitfitnesswarehouse.com/four-steps-to-properly-brace-your-spine-for-better-movement-quality

In order to make sure that these three movement principles are always applied to all movement patterns, you should consider two KEY 🔑 questions first:

✅Can you brace your spine in a stable, well – organized position? (Two-Hand Drill)

✅ do you understand how to load and create torque through the primary engines of your hips and shoulders?

Next step is to take these movement principles and apply them to full-range functional movements like squatting, pressing, dead lifting, pulling, etc. Once you become fluent in these movements then You will have the universal models for moving safely and effectively in all aspects of life.

🔹I.e. - if you understand the principles that govern a dead lift, you now own the knowledge to safely and efficiently pick anything up off of the ground.

🔹I.e. #2 - If you Can stabilize your shoulders during A pull up, you will have no trouble creating that seem stable shoulder position while attempting to climb a tree or a wall.

So the next step is to show physical competency with the basic movements..

MOVEMENT MOBILITY TEMPLATE

no matter what movement error, the template for correcting dysfunctional positions with these basic movements are always the same: Prioritize technique (motor-control) first, and then if the athlete can’t physically get into a good position, use mobility to improve position and function.

Step 1: TECHNIQUE - Always address motor control first. Make sure you understand how to correctly perform the movement and get into the right position (without failing to brace the core)

*Only if step 1 is not executed correctly.

Step 2: MOBILITY - If you are physically unable to assume a stable position because you are missing range of motion (ie-if you can’t drive knees out because quads are tight), then address mobility, targeting the areas that are restricting this movement.

Category 1 Foundational Movements

— >> Taken from the NEW AAMPT (Anywhere Anytime Minimalist Performance Training)**

All of the following exercises share a common sequence: They start in a position with a ‘Braced-Neutral Spine’ that can maximize torque in the hips and/or shoulders—-maintain that stable position throughout the entire range of motion.

Category 1 movements represent basic squatting, pressing, and pulling techniques.

THE SQUAT PROGRESSION:

Air/Bodyweight squat, goblet squat, back squat, front squat, overhead squat.

THE PRESS/PUSH PROGRESSION:

Push-up, Single arm overhead press, barbell/dumbbell floor press, barbell bench press, overhead barbell press.

THE PULL PROGRESSION:

Band Row, TRX/suspension Row, Flexed-Arm Lowering, BB Bent Row, Strict Pull-up/Chin-up.

THE HINGE PROGRESSION:

Unloaded Stick Deadlift, KB Deadlift, BB Rack Pull, Trap Bar Deadlift, BB Deadlift.

“Moving isn’t important, until you can’t” and “Don’t add strength to dysfunction.”  

Let’s think about these quotes for a second....

The majority of people don’t notice any impingement in their movement until there’s either pain or limits. So never ever move on to the next exercise in the movement progression model unless you have perfectly executed the previous progression levels first!

What Next?

Hire a QUALIFIED COACH to put you through a full body Functional Movement Screening or movement analysis and you will be on your way to setting New PR’s, breaking records and getting to the best you you’ve only dreamed of!

➡ ️Contact me at kevin@hitfitnesswarehouse.com to set up your Functional Movement Screening. Or reach out to contact@HITFitnesswarehouse.com for any other information on how to get started!