HOW TO: Build your own workout
Instead of searching Instagram and Facebook everyday for your next workout, take some time and plan your own!
It may sound intimidating, but if you follow along with me you can have your own workout created in just a few minutes.
let’s consider categories of basic movement patterns:
Squating
Pushing
pulling
carrying
core-work
Squatting is one of the most basic movements we do every single day. We squat down to sit on a chair or couch. We squat down to pick things up. We squat down to kiss our pet on the forehead.
You can probably already think of 3 different ways you’ve squatted today!
Now let’s talk about squatting movements in your workout.
You can perform squatting movements on both feet or in a single-leg stance.
When performing a squat movement on both feet, the important differentiation between exercises is the width of your stance. A narrow-stance tends to work your quadriceps more whereas a wide-stance or ‘sumo’ will work your glutes and hamstrings more. There are also different squat variations dependent upon factors like if they are load-bearing and where you are holding that load (i.e. goblet, front squat, back squat, Zercher squat, etc.)
For single-leg stance squats you have multiple options. Lunges are included in this category and the most basic variation of a single-leg stance squat. There are lots of options with lunges; forward or walking, backward, lateral, curtsy, etc. Besides lunges you have options like Bulgarian split squats (back foot elevated), or step-ups (which can emphasis different things like control or speed).
Please keep in mind you should not progress to single-leg stances if you cannot perform a traditional squat (both feet) with proper form, in a controlled manner or without pain/discomfort.
Pushing movements are divided into two categories:
upper body
lower body
The Upper body category can then be broken down into either vertical or horizontal push movements.
Upper body vertical push movements include exercises like overhead presses. Just like squats, there are numerous variations of this exercise. Things like the kind of load you are lifting, the path that load takes and where the load originates determines which variation you are performing. Some of the most common variations include a shoulder press, push press, dumbbell press, and Arnold press.
When it comes to upper body horizontal push movements we get into exercises like the chest press. Here, the different variations are determined by the load (barbell, dumbbell, bodyweight, etc.) and body position (flat back/neutral, incline, decline).
Lower body push movements mainly involve a vertical pathway.
To work the lower body with vertical push movements you can choose variations of hip thrusts and glute bridges.
Both movements work the posterior (back-side) chain more-so than the anterior (front of body). Both movements work the glutes but in different ways and emphasizing different potions of the muscle. Hip thrust exercises are performed with shoulder blade elevated and resting on a bench (or couch or whatever you have available) while glute bridges are performed with shoulder blades on the ground. When setting yourself up for a hip thrust, be sure your elevation is appropriate for your body. The goal is to have your knees at a 90° bend and your body to be in a ‘table-top’ position at the movement end point. Typical benches at the gym are about 17.5” high while the average optimal height for a hip thrust is 16/25”. Keep this mind when setting up your thrust.
Each of these exercises also engage your hamstrings and core among other muscles.
Lower body horizontal push movements include things like a horizontal leg press (there is a vertical variation of this as well) which required an external load. Altering foot placement with this exercise will change muscle activation.
You can make these movements load-bearing (barbell, dumbbell, etc.) or bodyweight. Each exercise can be altered for performance in a single-leg stances, just like with squat movements. Please be sure to progress only when you are ready!
Pulling movements can also be split into upper and lower body categories.
Just like with upper body push movements, pull movements are divided between two subcategories:
vertical pull
horizontal pull
Vertical pull movements include exercises like pull-ups, chin-ups, pulldowns, shoulder raises, inverted rows and upright rows. Pull-ups and chin-ups are great bodyweight options for this category! If you cannot perform a pull-up or chin-up on your own, consider utilizing things like negative reps or scapular pull-ups.
Pulldowns can be done with cable-pulley systems or even bands at home and typically work the lats. Shoulder raises can be frontal, lateral or combinations like the 6-way raise or Polliquin raise. Inverted rows require a bar you can pull yourself up to (sometimes a table will work as well) and are a great exercise to use to work your way up to doing pull-ups/chin-ups. Upright rows incorporate external loads like weights or bands.
Horizontal pull movements include the rest of the row variations. A few examples are like wide-grip, neutral grip or tripod rows.
Lower body pulling movements are also referred to as hip-hinge movements.
These movements are considered vertical pull movements and include exercises like deadlifts, Romanian deadlifts (RDL), 45° hip extensions, hyperextensions, and leg curls.
The main pulling movements (deadlifts and RDLs) require a hip-hinge motion. This movement pathway can be tricky for some to do properly. Incorrect form execution can results in lower-back pain and injury.
Deadlift variations are mainly based upon the kind of load you are moving: barbell, trap bar, or dumbbell. Although you can also adjust height in these exercises to add variety (like elevating yourself by standing on weight plates or raising the starting and ending point of the movement by elevating the bar.)
RDLs are also a variation of the deadlift but are identified more clearly by the body position and form throughout the movement. RDLs can be done with a barbell, dumbbells, banded, etc. The single-leg variation refers to single-leg RDLs. Balance is a key component here. Again, do not progress until you exhibit proper form, are comfortable with the basic movement and have no pain.
Carrying movements are simple: carry an obejct while you walk.
Carrying is probably the most basic movement in this series. Of course, it tends to be prefaced by another movement pattern (i.e. squatting down to pick something up or deadlifting a heavy box), but it is an action we do more than we realize.
Carrying exercises can be done anywhere with (almost) anything. Carrying your suitcase, not rolling it, through an airport is an example. Carrying grocery bags from your car to your home is an example.
The reason you should incorporate carrying movements into your workout routine is threefold:
Improve posture
Improve grip strength
Improve core stabilization
Let’s be real, posture is something we can all work on. Are you hunched over your laptop reading this? Or are you hunched over your phone reading this? Either way, your spine could use some TLC.
Improving grip strength through carrying exercises will translate to improvements in many other exercises. Being able to grip and hold a barbell for a deadlift is vital for you to continue progressing! Grip strength is often left to the wayside, but being proactive in enhancing it can help you reach your goals quicker.
Core stabilization, like posture, is something everyone can work on and benefit from. You use your core for almost EVERYTHING you do. Working on proper core stabilization helps to protect your back (especially lower back) in heavy or compound lifts. Improving core stabilization can even help relieve chronic low back pain!
Practicing single-arm carries is a great way to work the core. By only carrying one weight/object, you off-set your balance and are forced to use your core to continue moving straight and in a controlled manner. When practicing single-arm carries be sure you exhibit proper posture! Carrying a weight on your right side and hunching towards that weight while you walk IS NOT BENEFITING YOU or your core!
Last, we have core-work.
Yes, core-work is not necessarily a movement we do. Yes again, carrying movements could also fall into this category. But I wanted to emphasize the importance of a strong, healthy core so here I am adding in a ‘movement’ that doesn’t always require you to move.
An isometric contraction is the activation of a muscle(s) but does not result in that muscle(s) getting shorter or longer. Isometric contractions are ‘holds’ (an exercise like a Farmer’s carry would fall into this category).
A great series of exercises to use to strength your core are planks. There are elbow planks, high planks, side planks, reverse planks plus some planks that incorporate movement like dynamic planks.
Anti-rotational core exercises are important in developing strength and stability of your core. Just as the name describes, these exercises involve a movement that requires you to work against rotating your body.
In the deadbug and birddog, you are moving an arm and leg simultaneously. This causes your body to want to shift it’s center of gravity to accommodate for the change in limb position. This is the ‘rotation’ you are working against. Bracing your core properly and moving in a slow, controlled manner, is essential to executing these movements correctly and getting the most ‘bang for your buck’.
Pallof press variations include using a band or cable pulley system. These can be done half-kneeling, or with a regular, wide, narrow or split stance. Again, this movement requires you to brace your core and actively work on hold a stable, upright position.
Single-limb and unilateral movements have been mentioned throughout this post.
Single-leg squats, RDLS, rows, presses and carries all work the core more intensely than a bilateral movement. When placing weight on one side of your body, you off-set your center of gravity.
This requires you to brace your core and work against the unbalanced weight OR make poor postural adjustments to compensate.
Because of this, unilateral movements offer a great way to intensify a workout and progress BUT should only be done if the exerciser is prepared for advanced work.
Alright! Now that you’ve learned all about movement patterns, you can continue on to build your very own full-body workout! Consider what kind of equipment you have available and your skill level when determining which exercises to incorporate.
Comment below and let me know what workout you came up with! Happy sweating!
If this post seems overwhelming or you are not sure how to execute proper form for numerous movements, consider filling out a New Client Inquiry Form and joining the cochell fitness roster! this form can be found at the top of this page. Having an experienced trainer design workouts just for you is a great way to ensure you are progressing towards your goals and being productive in every workout!
Thanks for dropping by today! I hope you’re leaving this post having learned something new and understand how it can be beneficial to you on your unique fitness journey. If there’s a topic you’re interested in learning more about, please leave me a message here so I can add it to my list!