Basics Deliver Results

Since day 1, whether you are an 8 year old baseball player, stay at home mom, or a college football player, the foundation of their exercise program includes basic bodyweight movements. These fundamental movement patterns are important to learn how to perform with excellent form. At Hustle we nail away at the basics until we are able to perform the bodyweight exercises with great form. Controlling your own bodyweight throughout these movements is important because if you cannot perform these unloaded, you will not be able to progress to a loaded or more challenging version of the exercise. Too often we see people get under a loaded barbell and perform a squat with terrible form. Take that person and have them understand the proper squat and hip hinge form unloaded, and then progress them accordingly to the barbell. It is crucial that you have your clients earn the right to touch the barbells. Do not throw them into the fire and have them perform a loaded movement unless they understand and can execute the movement with great form with their bodyweight only.

When it comes to the programming of a new client, after proper self-myofascial release, mobility work, and a warm up is performed, we move forward to introducing the fundamental movement patterns to our client. Understand how to perform these movements and you will already be well on your way to being in the best shape of your life.

#1. Lunge



a. Begin with your feet together

b. Take one big step forward, keeping your front foot flat and pointed forward.

c. From this position, focus on dropping your hips straight down to the ground. Don’t worry about hitting your knee to the ground.

d. Keep your chest tall and your core tight, be sure not to fall forward.

e. Do not let your knee dive in.

f. From this position, push off that front foot and bring it back to the starting point.

#2. Squat



a. Begin with your feet wider than shoulder width apart.

b. Keep your feet flat on the ground, and keep your chest tall and arms at your chest. Keep your chin in a neutral position.

c. Arch your lower back, move your hips back slightly, and drive your knees apart.

d. When returning back to the starting position be sure to finish the movement by extending your hips and squeezing your glutes. Be sure to not go into hyperextension when performing this.

#3. Push-Up



a. Begin in the prone position with your hands even with your shoulders and your feet together. Keep your head in a neutral position throughout the entire movement.

b. Do not sag your hips or raise your butt up in the air.

c. Retract your shoulders and focus on putting your elbows to the back of the room while performing the push up. Do not have your elbows flare out, or have your hands wider than shoulder width apart. Try to pretend as if there is a piece of paper between your armpits.

d. From the bottom of the movement, push the ground away from you, maintaining a tight core, neutral spine, and elbows to the starting position.

#4. Hip Hinge



This is a very important movement to learn, however it takes proper progression, adequate reps, and patience for it to become permanent.

a.Push your hips back.

b. Keep your back flat and head in a neutral position.

c. Don’t let your knees track forward—press them back.

d. Pull your chest forward.

e. Create horizontal separation from your hips and shoulders.

*Use a dowel rod to maintain 3 points of contact when teaching this movement*

The 3 points of contact the PVC pipe should be touching are:

1) back of your head

2) spine

3) tailbone

#5. Inverted Row



a.The more parallel you are to the ground the more difficult this exercise will be.

b. Begin with both hands on the rings, do not sag your hips or hyperextend your back. Keep your body as straight as possible.

c. With your palms facing down, retract your shoulder blades, and pull yourself up to the rings.

d. While pulling yourself up turn your palms in, keeping your elbows close to your body.

e. Perform the lowering of the movement by controlling your body down to the beginning of the movement without losing the retraction in your shoulders.