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.