Fitness isn't about being better than someone else... It's about being better than you use to be.
It is not recommended you attempt the following movements if you've never previously been properly instructed by a trainer. Please contact your Peer Fitness Trainers for an instructional session before performing the movements.
7 Key Movement Patterns
The 7 Key Movement Patterns were designed by the IAFF Wellness Fitness Initiative to reduce acute and chronic injuries. Following these patterns put your body in a stable position to perform your lifts safely.
The patterns don't only pertain to weight lifting and exercises, they also provide safe body positioning during everyday movements.
Lower Body Pushing
Back Squat/Front Squat
Lower Body Pulling
Sumo Deadlift High Pulls
Upper Body Pressing
Upper Body Pulling
Inverted rows are a great starting movement to build the strength to eventually perform a pull-up. Keep you body tight by pushing up with your hips. Like in push-ups it's important to keep your elbows close. Again, forearms should be 90 deg to the bar. Pull until bar hits chest at nipple line. Increase difficulty by elevating your feet or placing weights on your chest. As strength builds progress to pull-ups with exercise bands or jumping pull-ups.
Alternatives: bar hang, pull-up with static hold at top, 2-3 seconds to bottom position.
Barbell/Dumbbell Bent Over Row
Plank, Side Plank, and Variations
Everyone's done a plank before but not everyone knows the variations. When doing planks keep your body in line. Don't let your hips sag or extend into the air.
Medicine Ball Rotational Throws
Medicine Ball Rotational Throw
This exercise can be done by yourself against a wall or with a partner. While performing this exercise it's important to rotate your hips and feet with our upper body as you throw the ball, like swinging a bat. The farther away from your body you hold the ball, the harder on your core.