FOUNDATION MOVEMENTS

Below you will find videos and explanations of the 4 foundation movements. James will need to see you performing these movements as soon as possible to ensure safe and effective training. Send the videos to your private workplace support chat when you have recorded them (you can wait until you begin your training program to send them through).

MOVEMENT 1: THE SQUAT

  • Primary Concerns:


    1. Spine is kept strong and neutral throughout (tall chest)
    2. Heels are kept firmly on the ground

    Points of performance:

    In order to ‘break parallel’ (Hip crease below the knee) find a foot width that suits your body composition then turn out the toes slightly. Aim to drive out the knees (which turns on the glutes) so the knees track over the line of the toes.

MOVEMENT 2: THE HINGE

  • Primary Concerns:


    1. Spine is kept strong and neutral throughout (tall chest)
    2. ‘Hinge’ at the hips as opposed to squatting at the knees

    Points of performance:

    – Keep the load close to your thighs/shins as you move it up and down, don’t let the load stray away from the body.
    – Push the bum ‘back’ hard in order to get a deep hinge.
    – Break at the knees a little but not so aggressively that it becomes a squat. 

MOVEMENT 3: THE PRESS

  • Primary Concerns:


    1. Hands narrow (shoulder width or just outside) and elbows stay tucked in to the sides.
    2. Maintain a tight core and keep glutes ‘on’. Body should stay rigid throughout.

    Points of performance:

    – To achieve a full push up the chest much touch the ground (and nothing else).
    – Can easily be made easier by dropping to knees or performing from an elevated bar. 

MOVEMENT 4: THE PULL