“BIG 5” Functional Life Movements
Weightless Deadlift: The base movement of the Deadlift
How: Stand feet hip-width… with toes slightly out, & then Slightly Squat, then while Maintaining a Flat Back & Slightly Bent Legs, Bend at the Hip to Touch Your Toes
1. LOWER BACK
Anchored Towel Standing Body Row or Resist Band Row or Pull Down: the base of the Pull-Up or Barbell Back Row
How: Pull from either overhead or in front of you by pulling your body to an anchored object (such as a sturdy handrail) or pulling against resistance moving your arms to you.
- Take an overhand grip (palms away) just wider than shoulder-width & with your thumbs wrapped opposite your fingers on your pull up bar.
- With your feet off of the ground initiate the movement at arm’s length by 1st engaging your shoulders & scapulas down, then simply use your upper back muscles/lats to pull your elbows down toward your sides, while arms slightly to the front of your body until your body raises with your chin above the bar.
- Return your body down in a controlled fashion to an arms-length position with the shoulders & scapulas still engaged & repeat.
2. UPPER BACK
Push-Up: the base of Chest Presses
How: Perform a standard push up on the ground, face down, on knees or toes, start with arms straight, then lower until chest to ground & return by pressing up.
Lean Against the Wall Push Up: the base of Push-Ups & Chest Presses
How: Stand with hands on a wall or sides or doorway frame, then walk your feet backward a few feet, then bend your arms allowing your chest forward, then press arms straight to return.
Prison Squats (hands behind head): the base of Barbell Squats
How: Stand… with hands behind head… feet shoulder-width & toes slightly pointed out, descend & squat as low as you can until Quadriceps of the upper leg are parallel to ground or just below, then return to standing.
Air Squats: the base of Barbell Squats
How: Stand… with hands in front… feet shoulder-width & toes slightly pointed out, descend & squat as low as you can until Quadriceps of the upper leg are parallel to ground or just below, then return to standing.
Floor to Ceilings: the base of The Clean & Press
How: Start by standing feet hip-width & toes slightly pointed out.
Then squat & reach hands down to the floor, followed by rapidly standing straight up, while simultaneously moving your straight arms rapidly forward & swinging them up until your arms are straight overhead in line with your body reaching for the sky & you are up onto your toes.
Then rapidly return to squatted with fingertips touching the ground & repeat. Perform smoothly with no stopping.