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…