Every good exercise program has a foundation. The strength of the foundation will ultimately determine the how strong of a structure the trainee can build. A weak foundation will ultimately result in a sub-par performance and potentially injury. A strong foundation will provide the needed base to unleash optimal performance and keep a trainee injury free now and in the future.
After going through the posture correction and stability phase, FPS likes to focus on functional strength utilizing exercises known as primal movement patterns, a term developed by Paul Chek. The following are a list of the primal patterns:
- Squat
- Bend
- Lunge
- Twist
- Push
- Pull
- Gait – Run, jog, walk
These seven movement comprise the basic multi-joint, compound movements that are fundamental to all movement and represent patterns that humans have been doing since primal times in a 3D, unsupported, unstable environment. When used appropriately, a program can be designed to utilize these primal patterns in all three planes of motion (sagittal, transverse, and frontal) and in both an open chained and closed chain environment. The choice of which patterns to include in the program will depend upon the current musculoskeletal imbalances of the trainee in accordance with their training aspirations and work/sport environment. Keep in mind, that more than one primal pattern can be combined into one movement such as in the case of a squat with a low pull using a V-handle (combination of squat and pull).
When FPS wishes to build a functional strength base, we like to seek the assistance of the primal movement patterns. They create strength and stability, offer endless variation, and when performed correctly foster motor engrams that carryover to home, work, and sport environments leading to pain-free daily function and happy clients.
Resources
“Primal Patterns Movement Correspondence Course” – Paul Chek of the CHEK Institute
“How to Eat, Move, and Be Healthy” by Paul Chek
