Movement Library
Key 6
Movements
Movements
Six foundational patterns that support strength, capacity, and confident movement.
1
Squat
Build lower-body strength and control.
- Goblet SquatWatch video
- Single-Leg SquatWatch video
- Split SquatWatch video
2
Push
Train upper-body pressing strength.
- Overhead PressWatch video
- Bench PressWatch video
- Push-UpWatch video
3
Hinge
Strengthen the hips and posterior chain.
- Kettlebell DeadliftWatch video
- Single-Leg DeadliftWatch video
- Hip ThrustWatch video
4
Pull
Build upper-back and pulling strength.
- Dumbbell RowWatch video
- Lat RowWatch video
- TRX RowWatch video
5
Lunge
Develop single-leg strength in multiple directions.
- Forward LungeWatch video
- Reverse LungeWatch video
- Lateral LungeWatch video
6
Carry
Train trunk control and whole-body stability.
- Suitcase MarchWatch video
- Goblet MarchWatch video