Defining Movements
Regardless of your exercise experience, every client is required to learn the Define Fitness “Defining Movements.” By becoming proficient with these movements, not only will it allow you to integrate with our Define Fitness family faster, it will help your fitness progression be faster. Once you understand the movements and do them well, we can then add weight and speed.
Define Fitness workouts are based upon movements that recruit many different muscle fibres. They are global patterns that transfer across all workouts. Each movement can be scaled and modified for the individual. Our trainers will do this for you as part of your program
Fundamentally, becoming technically sound in these movements will enable you to move better, feel better and achieve your goals – Move-Feel-Achieve at Define Fitness!
The 10 Defining Movements are broken up into 4 specific “patterns.” It is key that all movements focus on engaging the core of the body and then focus on the limbs as secondary to core engagement. The first Defining “pattern” is that of a squat movement (3 progressive levels.) The second Defining “pattern” is that of a pressing / crawling movement (4 progressive levels.) The third Defining “pattern” is that of a deadlift / pullup movement (2 progressive levels.) The forth and final Defining “pattern” is a complex movement.(1 level only.)
Please Note: These movements must be undertaken with your trainer by your side. We do NOT suggest you tackle these at home, un-supervised or un-coached.
THE DEFINE FITNESS “10 DEFINING MOVEMENTS”
1.0 Bodyweight Squat
Stand with your feet shoulder width apart. You can place your hands behind your head or out in front of you horizontal with your shoulders. This will be your starting position. Begin the movement by flexing your knees and hips, pushing your bottom back with your hips. Continue down to full depth, below 90 degrees at the hip crease and quickly reverse the motion pushing through your heels until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
1.1 KB Goblet Squat
Stand holding a light kettlebell by the handle close to your chest. This will be your starting position. Begin the movement by flexing your knees and hips, pushing your bottom back with your hips. Continue down to full depth, below 90 degrees at the hip crease and quickly reverse the motion pushing through your heels until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
1.2 Bodyweight Overhead Squat
Stand with your feet shoulder width apart. You can place your hands up in the air as if you are holding a bar above your head. This will be your starting position. Begin the movement by flexing your knees and hips, pushing your bottom back with your hips. Continue down to full depth, below 90 degrees at the hip crease and quickly reverse the motion pushing through your heels until you return to the starting position. As you squat, keep your head and chest up and push your knees out. Keep your hands above your head at all times.
2.0 Pushup / Hand Release Pushup
Lie on the floor face down and place your hands about 90/100 cm apart while holding your torso up at arms length. Next, lower yourself down until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. Make sure you push up and ensure you fully extend your body upwards. After a brief pause at the top, begin to lower yourself downward again for as many repetitions as instructed.
2.1 Burpee (Many Variations: Speak With Your Trainer)
Begin standing with your legs shoulder-width apart. Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent. From this position, press up like you’re doing a push-up and push your hips up. You may snake your back so that the strict movement does not tire you immensely. Jump your feet under your hips and stand. Finish the movement by jumping in the air and bringing your hands over your head. Repeat.
2.2 Bear Crawl (Many Variations: Speak With Your Trainer)
These are performed without any weight to begin. You may also add a sled or resistance tubing to challenge. Wearing either a harness or some resistance bands, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position. Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.
2.3 KB Thrusters
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position. Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can. At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward. As you begin the next repetition, return the weights to the shoulders.
3.0. KB Deadlift
Start in a wide stance with your feet slightly wider than your hips. Hold the kettlebell in both hands and keep your shoulders pulled back. Break at the hip fist and bend down and place the kettlebell between your ankles. Make sure to keep your lower back flat all the way down. Take a small breath at the bottom, tighten your abs and stand back up with the kettlebell. make sure to keep your back flat on the way up as well.
3.1 Porta Bar Pullups
Set the bar on the floor so the support feet are even and safe. Lie down underneath the bar and grasp the foam handle with each hand. With your knees bent and your feet flat on the floor, lift your hips up off the ground so that your body forms a diagonal line from shoulders to knees. Pull your torso up toward the bar, bending your elbows and squeezing your shoulder blades together. When your chest is almost at crossbar-height, reverse the movement and carefully lower yourself back toward the floor, stopping just before your shoulder blades touch the ground. Rest, then repeat for another minute.
4.0 Medicine Ball Clean
Start standing directly over the ball in the KB deadlift set up. Rapidly extend the hips and knees creating power which makes the ball weightless. Shrug yourself under the medicine ball to a goblet squat (crease of hip below knee, elbows up and under ball) Stand to full extension of the hip and knee, ball remaining in rack position
References
- #1 Exercises Guide! Over 300+ Free Exercise Videos And Guides! . 2015.#1 Exercises Guide! Over 300+ Free Exercise Videos And Guides! . [ONLINE] Available at: http://www.bodybuilding.com/exercises/. [Accessed 03 January 2015].
- Clean (Medicine Ball Clean) | Reebok CrossFit One. 2015. Clean (Medicine Ball Clean) | Reebok CrossFit One. [ONLINE] Available at:http://reebokcrossfitone.com/2013/06/clean-medicine-ball-clean/. [Accessed 03 January 2015].
- Kettlebell Deadlift | Train Online. 2015. Kettlebell Deadlift | Train Online. [ONLINE] Available at: http://www.trainonline.com/kettlebell-deadlift-exercise . [Accessed 03 January 2015].