MOVEMENT PATTERNS

Push movements develop upper-body power and core stability by training the muscles that drive resistance away from the body.

Pull movements strengthen the back, arms, and grip — essential for posture, balance, and functional strength.

Squat movements build lower-body strength, mobility, and endurance, forming the foundation of athletic power.

Hinge movements develop explosive hip power and posterior chain strength — the engine of athletic performance.

Lunge movements train single-leg strength, balance, and coordination for real-world performance.

Carry movements build total-body strength, grip, and posture by moving weight through space under control.

Step and climb movements build lower-body endurance, balance, and unilateral strength for daily performance.