All of our workout programs are built around six foundational movement patterns. Squat, hinge, lunge/single leg work, push, pull, and core/carry/rotation (yes, I’m counting this as one pattern lol). If you’ve trained with us for literally any amount of time, you’ve done all of these.

Here’s why we structure it this way. These movement patterns are basically the things your body needs to be able to do well to function in real life. They also hit all of your muscle groups in a bunch of different ways.

Squatting is sitting down and standing up. Hinging is picking things up off the floor. Single leg work is every time you take a step. Pushing and pulling are how you interact with basically everything around you. And core, carry, and rotation is what holds it all together and keeps your spine happy while you do the rest of it.

When you train all of these in a full body day, we’re making sure you’re going to hit everything, instead of hitting a back /bi’s day, and a shoulder/tri’s day and then skipping legs entirely and wondering why your low back hurts.

*Especially* if you’re lifting just 1 or 2 days. We’d rather you get more bang for your buck with exercises instead of a bunch of small movements.

Now, do we ever do bicep curls? Yes. Lateral raises? Also yes. Single joint exercises absolutely have a place in programming. But they’re the sprinkles, not the cake. We add those in once the foundational movement patterns are covered, and we layer in more of that stuff as your training age goes up.

Once you have your foundations down, that’s when it makes sense to start refining and filling in the gaps with more targeted work.

Same goes for conditioning. We’ll add it in as needed, based on what your body needs and where you are in your training. But we’re not typically going to throw a bunch of cardio at you before we’ve gotten through our exercises to make us big and strong.

The way we think about it: build the foundation first, then build on top of it. Every program is designed to build upon the last so you can be your strongest and most well-rounded.