Exercises for Everyone

Meg Sharp MSc., Director of Training & Education

Over the lockdown we became acutely aware of the importance of certain kinds of physical activity.  Specifically, as we and our clients returned to doing more simple, foundational movements, we remembered how powerful these basic movement patterns are.  For everyone.

Whether you want to boost your metabolism, improve your posture, gain mobility or create stronger muscles, you need to know how to do certain basic movements properly.  Foundational movement patterns can be deceptive.  They look simple enough, yet the importance of doing them right can not be understated.

Proper set up, effective mechanics and optimal neural control all contribute to movement patterns being safer and far more effective.  Have you ever known someone to get injured from doing a simple exercise?  What about someone who does certain exercises on a regular basis but doesn’t get results?  Often both these frustrating outcomes stem from simply not understanding how to do a movement pattern properly.

So that’s what we’re going to do.  We’re going to Train Your Brain!

This month we’re going to feature 4 of these key movement patterns.  We’ve laid them out here and are going to be featuring them as Workshops at each of our Clubs.   Look for notifications throughout the week at the Club and online for when the trainers at your club are going to be hosting these. (Click on your local club for more info: Ajax, Burlington, Pickering, Promenade Mall, and Richmond Hill). And if you’d prefer a little help one on one, please connect with your Personal training Director here.  She will set you up with one of our experts!

Movement Pattern 1:  The Squat.

The squat is potentially THE number one foundational movement.  Squats improve upper and lower body strength, target your core and help you burn more calories.  Working on increasing squat depth helps maintain or gain hip mobility and function and increase glute activation.  They improve balance and coordination and make your stronger in the real world.  Not just the gym.

Movement Pattern 2:  The Deadlift.

People get nervous about this pattern.  Maybe it’s the name.  Deadlifting is all about an effective Hip Hinge.  And THAT is what we’re going to teach you.  Whether you want to load the movement or not is up to you.  Understanding how to execute this foundational movement properly will make an incredible difference to your back.  You will learn how to bend, load and lean safety and effectively.  Using your lats and your hips and legs instead of your low back.  You will build unbelievable strength and tone in the core and glutes.

Movement Pattern 3:  Hip Mobility.

If you don’t use it you do lose it.  We’ll be exploring how to maintain and increase joint function throughout the body.  But first stop: The hips.  Full hip mobility allows us to run, jump, dance, hike, ski…  It’s crucial for injury prevention, reducing low back pain and ensuing optimal glute function.  Sustained mobility comes from an interplay between increasing movement and then stability within a joint.  We’re going to show you how to effectively do both.

Movement Pattern 4:  Spine Saving Core Exercises.

If one of your goals is to develop a strong mid-section, we applaud you.  A strong core is a vital, wonderful thing.  But proceed with care please:  many low back injuries are caused or exacerbated by repeated flexion and extension of the spine.  We’re going to show you how to activate your core by preventing movement rather than creating it.  Intrigued?  Great.

We’re going to Train Your Brain.