Foundation First Bro
We have exercise requirements at Latitude 32 Fitness. Our new members must learn these 4 exercises in order to build a strong foundation. These 4 movements must be practiced to have a solid foundation that can be built upon. The 4 movements are the hip hinge, the squat, push-up, and the TRX row.
The reason why we selected these 4 foundation exercises is that you will find similarities with these movements in every exercise. The hip hinge is involved in the dead-lift, the kettle bell swing, a bent over row, and anything that is required to load the posterior chain. I am not going to list all of the similarities, of all of the movements, but you can see the possibilities for the other 3.
This first video is a quick instructional on how to preform a hip hinge.
Benefits of a Hip Hinge
The Idea behind a hip hinge is to teach people how to load up their posterior chain (glutes, hamstrings, back, lats). It looks like a simple exercise, but a lot of new clients have trouble getting into the bottom position. If they are having trouble then it could be a lack of hip mobility or tight hamstrings that force the lower back to round. It takes time, practice and patients to get a full understanding of this specific movement.
This next video shows the correct form of a body weight air squat.
The Air Squat
The air squat is one of the greatest movements that we teach at latitude 32 Fitness. It requires great, ankle, hip and upper torso mobility to get down into a bottom position. Most new clients do not have the proper mobility, so a coach will have to show them how to address their tight areas. Everyone squats at least 20 times a day, so you might as well learn how to do it right.
This next video shows the correct form for a body weight push-up.
The push-up is a great exercise. It teaches people how to organize their spine in a stable position while they are going through movement. The hips, shoulders, hands, and elbows give instant feedback if an athlete this preforming them properly or not.
This next video demonstrates a TRX Row.
The TRX Row
This is another phenomenal exercise, especially if you have shoulder issues. The TRX row teaches people how to retract their shoulder blades and helps improve the overall function of the shoulder joint. Its really hard to overuse this exercise, for the reason being most people have rounded shoulders. This exercise also helps counter act poor posture.