an introduction to body basics
There are 7 functional movement patterns we as humans perform. Those are: push, pull, squat, lunge, hinge, rotate, and gait. We will get into more detail about each one of these at the beginning of week 3 but for now let's go over each one briefly. Push, also sometimes a press, focuses on our extension muscles, so our triceps, pectorals, and quads. Pull focuses typically on the opposing muscles that we just listed or the antagonist muscle, so the biceps, muscles of the back, and hamstrings. To ensure symmetry and avoid muscle imbalance, we typically stress both muscles, the agonist (triceps) and antagonist (biceps) in similar fashion. Squat is a compound movement, meaning it recruits multiple muscle groups, from the back and shoulders, to the core and leg muscles. Lunge, another compound movement, stresses the leg muscles with a particular focus on the glutes (butt muscles). Hinge, or bending at the waist, much like when we bend over to pick something off of the ground, focuses on our core and lower body mobility and strength. Rotation about the core forces core engagement and stresses our obliques, the muscles that flank our abs and are responsible for rotation. And gait, or the way in which we walk which requires efficient mechanics. These are our movement patterns - that is to say every way we move our body each day falls under at least one of these categories. Ensuring that our body is prepared for these movements through stability and balance training will translate to effective strength training for these movement patterns.
Proprioception is essentially a fancy way of saying how we move
The big focus today and for the next two weeks is balance & stability
Take it slow, engage your core, feel your stabilizers fire up