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Lesson 2 of 6
Life · Guided lesson

Learn six movement patterns

Practice scalable squat, hinge, push, pull, carry, and trunk-control patterns.

About 35 minutes • Finish with a concrete deliverable
Tone and Tighten · Physical TherapyTotal Body Strength Training Simplified: 7 ExercisesYouTube
Course primer

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.
Before you begin

What this lesson is really solving.

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.

Why this works

Understand the idea before touching the steps.

Exercises are variations; patterns are the durable skills underneath them.

Do this

Follow these steps in order.

Take the action in each step; then use the deliverable below to prove the lesson is finished.

  1. 1

    Use a box squat or supported squat to learn foot pressure, knee tracking, depth control, and bracing.

  2. 2

    Practice the hip hinge with a dowel or wall target before loading a deadlift variation.

  3. 3

    Choose push and pull angles that allow comfortable shoulder motion and stable control.

  4. 4

    Add carries and anti-extension or anti-rotation trunk work while breathing and maintaining posture.

Worked example

See the standard in context.

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.

Quality check

Inspect before you move on.

  • 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.
Make it real

Your deliverable

One pain-free, controlled beginner variation for each of six patterns recorded for review.

Common mistake

Watch for this

Forcing a textbook barbell shape before mobility, anatomy, coaching, or equipment supports it.

You’re ready when

Prove it—don’t just recognize it.

You can identify the target pattern, key control points, and appropriate regression for every exercise.

Objective evidence · 3 questions

Quick knowledge check

Answer from the lesson—not from confidence alone. Score at least 2 of 3 to unlock completion.

Not yet passed

This curriculum-aligned check is scored automatically and stored with your account when signed in. It is an objective learning signal, but it has not yet been independently validated as a standardized assessment.

1Which action belongs in the recommended process for “Learn six movement patterns”?
2Which result is the clearest evidence that this lesson’s work is complete?
3Which choice matches the failure this lesson specifically warns against?
0 of 3 answeredEach question measures the action, evidence, or failure condition taught above.
Useful for this course

Tools, templates, and references

Training volume calculatorCompare repeatable work across sets, reps, and load.
Training logPlan and review sessions in the Excel toolkit.
Check current detailsReferences reviewed September 9, 2026. Lesson exercises are editorial synthesis; official rules come from the linked sources.
HHS — Physical Activity GuidelinesACSM — 2026 resistance training guidelines
2
One check remains

Pass the knowledge check above first.

Completion unlocks after a score of 2 out of 3. Then confirm that you produced the lesson deliverable.

Go to the knowledge check