The 5 must-have movements of every workout routine
Have you every gone to the gym just to look around awkwardly and confused, not knowing where to start? Or even do a great workout that was written by a professional and think, man these movements came together perfectly, what was it about this workout that felt so right?
The Fundamental 5
Every workout program at Rio centers around the 5 functional movement patterns. Why? It's how the human body is designed. Every movement we do - in life and the gym - fits one of those major patterns.
Our muscles don't work in isolation. Ever. Our skeleton moves through a complex system of levers and pulleys that allow us to jump, run, pick up our kids, climb a tree, get up from the floor, run up the stairs, carry a suitcase, blow dry our hair, and all the other things we do throughout our days. So you can't train your muscles in isolation and still get the full benefit of great movement.
Throughout the week, your workout routine should include:
Develops quads, glutes, and adductors
Strengthens legs, knee stabilizers, hip stabilizers, low back, and core
Lower body push
Develops hamstrings, glutes
Strengthens low back, posterior chain, lats, core
Lower body pull
PRESSES (horizontal and vertical)
Develops chest, shoulders, and pelvic-lumbo junction
Strengthens chest, shoulders, triceps, lats, core
Upper body push
PULLS (vertical and horizontal)
Develops lats and other upper and middle back muscles
Strengthens upper and middle back, biceps
Upper body pull
CARRIES & PLANKS
Develops deep muscles that stabilize the spine
Strengthens -- everything. Seriously
Each of those are large movement families, and they each have tons of variations:
single leg / double leg
load placement / equipment used
different planes of motion
For example, lunges are single leg variations of a squat! They're knee dominant and work all the same muscles, just in different sequences and degrees.
Hope this helps you understand how a thoughtfully created workout helps your body become better, stronger, and healthier!
If you're unsure of how to put together a great workout program that will give you results, or you want the accountability to get it done, we can help.