Learn six movement patterns
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The idea in everyday life
Practice squat, hinge, push, pull, carry, and brace or locomotion patterns using versions you can control. Patterns are categories, not mandatory barbell lifts. Change range, support, angle, or tool to fit the learner.
Exercises are variations; patterns are the durable skills underneath them.
One step at a time.
Use the sample or information you have permission to use. Keep your work as you go. You can pause between steps.
- 1
Use a box squat or supported squat to learn foot pressure, knee tracking, depth control, and bracing.
- 2
Practice the hip hinge with a dowel or wall target before loading a deadlift variation.
- 3
Choose push and pull angles that allow comfortable shoulder motion and stable control.
- 4
Add carries and anti-extension or anti-rotation trunk work while breathing and maintaining posture.
See how it works.
Casey uses a bench squat, dowel hip hinge, wall push-up, resistance-band row, two-hand suitcase carry, and dead-bug brace. Two light sets are filmed from a useful angle; the checklist focuses on balance, controlled range, breathing, and repeatability.
Did you cover these?
- No movement causes sharp, worsening, or radiating pain.
- The chosen variation remains controlled across the whole set.
- Equipment anchors, floor, shoes, and surrounding space are secure.
What to finish
One pain-free, controlled beginner variation for each of six patterns recorded for review.
Watch for this
Forcing a textbook barbell shape before mobility, anatomy, coaching, or equipment supports it.
How can I tell I understand it?
You can name the movement type, explain what to check for control, and choose an easier version of each exercise.
Quick knowledge check
Answer all 3 questions. Get at least 2 right and the lesson completes automatically.
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Answer all 3 questions above and get at least 2 right. You can review the explanations and try again.
Go to the knowledge checkOptional course overview video · same video as Lesson 1
Total Body Strength Training Simplified: 7 Exercises
From Tone and Tighten · Physical Therapy. Watch here or open it on YouTube .
Follow the movement demonstrations at a level that preserves form; use pause and replay to compare setup and control, not the demonstrator's speed.Tools, templates, and lesson sources
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