EA 13: How To Create The Ultimate Workout Using The Seven Human Movements

Philip McDougall is the Director of Athletic Performance at Strength Matters. He is doing awesome work here at Strength Matters, and our online training clients and those participating in the 21-day challenge will probably testify to that since they have experienced his passion and enthusiasm for all things fitness related. Today, we talk about how to create your own workout, but not any workout. It needs to be a workout that you enjoy. We talk about creating the workout and why it is important.

Philip is going to be a recurring guest on this podcast. Today, we are making a quick show that is packed with as much content as we can squeeze in. If you aren’t familiar with Philip or if you haven’t listened to the first episode of this podcast you can always go back and listen to our first episode What Is the Everyday Athlete where we talk about the 10 components of athleticism and the 7 human movement patterns. Today, we are all about creating your own enjoyment program.

Today’s topics include:

  • How having an enjoyment program can help keep people motivated and consistent
  • The 7 Patterns of Human Movement are locomotion, squats, hinge, rotate, anti-rotate, push, and pull.
  • Locomotion is the master component. It’s what we do our entire lives. Moving our bodies and getting somewhere.
  • Classifying the way the body moves so that we don’t miss anything.
  • Intentional and nonintentional movement.
  • Nonintentional movement is the movement that we do everyday. We should get up and down from the floor and hang on things.
  • Intentional exercises are movements we do to make sure that our bodies move the right way to translate into nonintentional exercise.
  • An example would be keeping the spine in a neutral plane when throwing items in the trash.
  • Locomotion Exercises – Pick one of these – crawl, jump rope, or sprint
  • Squat Exercises – Face the wall bodyweight squat, goblet squat holding a weight, or a pistol squat
  • Hinge Exercises – Shoulder bridge, suitcase deadlift, single arm kettlebell swing
  • Rotate Exercises – Reverse salamander, kettlebell kneeling windmill, TRX rip trainer
  • Anti-rotation Exercises – The bird dog, loaded carry, plank with a reach
  • Push Exercises – Wall push up, Strength Matters push up, Hindu push up
  • Pull Exercises – Suspension cable row, active arm hang, pull ups
  • Determine how many times a week that you would like to train
  • Pick three of the exercises that you choose from each category and put them together
  • Do each one for 45 seconds on and 15 seconds off and repeat 8 to 10 times for 15 to 30 minutes
  • Now you have exercises you enjoy combined together

Links and resources:


“The amount of time people sit is probably almost double the amount of time they move.” Philip McDougall

“If we don’t squat or hinge we lose the ability to do those movements.” Philip McDougall

“When we are able to resist movement in the spine the force is transmitted through our feet and hands. ” Philip McDougall

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