8 Key Movements ALL programmes must have

A programme isn’t so difficult to write and follow - but make sure the one that you are following has these 8 key movements. If it doesn’t - it’s not good.

A structured programme is all about addressing all aspects of the body from movement and symmetry. Not only that - it’s to stop you from doing exercises that aren’t so bang for your buck (stop calf raising and bicep curling unless you have it in the right place and time!)

So here we are; the 8 key movements which should be part of every single programme and some examples too.

Lower Body Push

This is your prime quadriceps builder - and the reason why you are able to create push effects towards the floor (we call this ground reaction forces). Movements like this are loaded in all sorts of ways, from front, back, overhead or even just by the sides.

Here are some key movements which you can implement:

  • Split Squats (Lunges) and all variations

  • Squats and all variations (Front, Back, Overhead)

Lower Body Pull

Now there is a technicality between this and Lowerbody push, because they both push into the floor. But when we categorise the lower body pull, we like to use the deadlifts and it’s variations - but more so in the eccentric forms, but we are splitting hairs. So here we go! 

Here are some key movements which you can implement:

  • Single Leg Romanian Deadlift and all variations

  • Romanian Deadlift

  • Deadlift

  • Good Mornings

  • Barbell Hip Thrust

Upper Body Push (Horizontal & Vertical)

The upper body push drives power into both the vertical (upwards) and horizontal (forwards) planes. In strength sports, that’s just overall Upper Body strength, and in sports - that will relate to something required of that sport.

Here are some key movements which you can implement for horizontal push

  • Push Ups and all variations

  • Bench Press (Barbell & Dumbell

Here are some key movements which you can implement for vertical push

  • Overhead Press (Barbell & Dumbell)

Now there is something that I believe that it isn’t either horizontal or vertical; and that’s the Landmine press. There’s something about it which doesn’t aggravate like either one. It’s an odd one that has the ability to change angles with control. Try it!

Upper Body Pull (Horizontal & Vertical)

The upper body pull is about posture, but also about pushing strength too. With movements like the bench, you can only push with as much contact that is made with the bench itself. With every push, you’ll also need to have strength in pull too. 

Here are some some key movements that you can implement for horizontal pull

  • Dumbbell rows

  • Barbell Rows

  • Band Pull Aparts

  • Face Pulls

  • Supine rows/pull-ups

Here are some key movements that you can implement for vertical pull

  • Lat Pulldown and variations

  • Chin-Ups

  • Pull-Ups

Carry

The carry is somewhat of a combo movement in my books. It requires the individual to first pick up (deadlift) and also carry; which requires core stability and overall endurance whilst under load.

It also has stabilisation, depending on how you do this, especially with movements such as overhead holds and carries.

Here are some variations that you can implement for the carry

  • Trap Bar/Hex Bar carry

  • Single Arm Carry (KB or DB) 

  • Double Arm Carry (KB or DB or Farmer’s Carry handles)

  • Yoke Carry

  • Overhead Carry (KB, DB or Plates)

Abdominal

When we talk abdominal, we think more than just crunches and typical leg raises. Yes, they are definitely variations but when implementing abdominal based work - it is more often than less that bracing through isometric holds are how the abdominals are used. This works the stability component of the spine and abdominals. 

Exercise which you can do that increase stability in the core include:

  • McGills Crunch

  • Gun Dogs

  • Side Plank

  • Plank

  • Pallof Hold

  • Pallof Press

  • WoodChops

So there you are, the 8 key movements that everyone needs to implement in their programmes and workouts. You need to make sure that you are looking after your body for symmetry - but also looking at the key movements that drive muscular growth and even weight loss. The only changes between each programme is the frequency, intensity and timing (FIT Principles!) but that’s for another time for us to cover.

So ask yourself - is your programme structured to look after you long term? Or are you just going through the motions and simply copying the person in front of you?

If you ever need help and support in your training, programming and performance, don’t be afraid to contact Momentum Active Remedy for a consultation. We have a team of University Qualified Exercise Physiologists and high quality Personal Trainers that can provide you with the support you need to achieve your goals.

Call us on 0423 568 356, email sean@momentumactiveremedies.com or book online on www.momentum-active.com to book yourself in!

Remember, #MomentumIsKey. You just need to get started.

Sean Koh

Exercise Physiologist, Exercise Scientist, Personal Trainer & Strength Coach

Post Graduate Diploma (Exercise Physiology) & B.Sc. (Exercise, Sports & Rehabilitation)

Exercise ProgrammingSean KohMomentum Active RemedyMomentum Active Remedy, Perth Personal Trainer, Perth Weight Loss, Perth Strength and Conditioning, Perth injury rehab, Perth coach, Perth transformation coach, perth online coach, Cannington personal Trainer, Cannington Personal Training, Cannington Exercise Physiology, Perth Sport Science, Cannington Sport Science, Cannington Gym, Cannington muscle, Cannington Physiotherapy, Perth Physiotherapy