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“BIG 5”  Functional Life Movements

WEIGHTLESS

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.

The Pull-Up
How: 

  1. Take an overhand grip (palms away) just wider than shoulder-width & with your thumbs wrapped opposite your fingers on your pull up bar.
  2. 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.
  3. 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.

3. CHEST

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.

4. LEGS

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.

5. SHOULDERS