Training model notes

Over the last few weeks I have been in touch with some of the best trainers I know to keep up with the corner stones to build a training routine for the fall, from the ground up.
I hope some of my notes are helpful to others

  1. Total body training requires: Knee dominate movements i.e. squat
    a. Zercher squat, rear foot elevated split squat, front squat
  2. For every squat (knee dominate) exercise do a hinging/ hip dominate
    a. Kettle bell swing, glute/ham raise, glute bridge, single leg RDL
  3. Upper body movement, use horizontal and vertical press
    a. Push ups, single-arm press, push press, OH press
  4. Upper horizontal/vert oull
    a. row, pull up
  5. Core – Spinal Stability i.e. Carry heavy
    a. Farmer walk, OH carry
  6. Training All planes –
    Frontal, Transverse, Sagittal
  7. Use Bilateral and unilateral variations
    ex. zercher squat > SL RDL 5 x 4 SApress >Bench Press 3 x 8 Neutral pull ups > Farmer carry…

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