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Big 6 stem movements of Resistance

This video showcases exercise examples of each stem movement that forms the foundation of the resistance element of our training program.

the purpose

Foundation

  • All human movement can be broken down into a conjunction of the BIG 6 stem movements.
  • Before complex movements such as burpees, crawls, hangs, carries, etc can be performed safely, there must be a solid foundation built in the competency in form of these 6 stem movements.
  • These movements are also used in advanced programs to maintain a practical platform to test, record, and track performance in muscular strength and endurance.   

 

Competency

  • Perform each movement in its most basic form with good understanding of muscles contraction, range of motion, and stability.

Safety

  • The most important part of any exercise and exercise program is to maintain the best form with in your capability. 
  • EVERY EXERCISES IS DESIGNED TO DAMAGE MUSCLE! For this reason the risk for injury is high in any exercise program! 
  • To decrease the risk of injury and damage the muscle in a safe and effective way, your progression in complexity of exercise starts with building your foundation in the 6 stem movements and working you up from there!

Squat

  • Exercise: Bar Bell Back Squat
  • Muscle Area: Lower Body
  • Muscle Target: Quads / Glutes
  • Exercise Complexity: Level 3
  • Foundation Of: Jumps / Gait

Lunge

 

  • Exercise: Body Weight Walking Lunges
  • Muscle Area: Lower Body
  • Muscle Target: Glutes / Quads / Calfs
  • Exercise Complexity: Level 1
  • Foundation Of: Gait / Jumps / Carries 

Hinge

 

  • Exercise: Bar Bell Clean Grip Dead Lifts
  • Muscle Area: Lower Body
  • Muscle Target: Hamstring / Glutes / Back
  • Exercise Complexity: Level 3
  • Foundation Of: Jumps / Gait / Carries / Hangs

Push

 

  • Exercise: Body Weight Push Up
  • Muscle Area: Upper Body
  • Muscle Target: Chest / Triceps / Shoulders  
  • Exercise Complexity: Level 1
  • Foundation Of: Crawls

Pull

 

  • Exercise: Body Weight Pull Up
  • Muscle Area: Upper Body
  • Muscle Target: Upper Back / Biceps / Shoulders  
  • Exercise Complexity: Level 3
  • Foundation Of: Hangs

Rotation

 

  • Exercise: Medicine Ball Russian Twists 
  • Muscle Area: Upper Body
  • Muscle Target: Oblique / Upper & Lower Abdominal  
  • Exercise Complexity: Level 2
  • Foundation Of: All Functional Movement

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