How to Tailor Functional Exercises to Your Unique Body With The 8 Foundational Movement Patterns

How to Tailor Functional Exercises to Your Unique Body With The 8 Foundational Movement Patterns

If you're still following a one-size-fits-all workout plan from your favourite Instagram celebrity, it's time for a reality check. Fitness is not a carbon copy experience; it's as individual as your thumbprint. The era of copying and pasting workouts from the internet needs to be over. Instead, let's talk about how to pay attention to your body's unique needs and build a regimen that works for you. 



We're an array of size, age, height, weight, limb lengths, rib cage configurations, and mobility levels. I was one of those die-hard advocates shouting, "Everyone should deadlift!" But that was before I took a deep dive into the wisdom of Paul Chek and Dr. John Rusin. Their sage advice? Train movement patterns, NOT specific exercises with functional exercises. 



Why does it matter? Because when you tailor exercises to fit YOUR body, that's when the magic happens. Pain vanishes—performance skyrockets.



What are Functional Exercises?

The term "functional exercise" has been stretched and distorted recently, but let's reclaim its original meaning. A functional exercise is any movement that helps you achieve a specific life goal or objective. Whether you're not activating your core while picking up the kids or struggling with other aspects of parenting physicality, the aim is to restore or enhance your functional capacity.



The Eight Foundational Movements to Master



Squat

  • Historical Use: Moving heavy objects and building shelters.

  • Modern Use: Enabling you to sit or lift weights without risking a hernia. 

  • Progression: Start basic with Bodyweight Squats, then climb up the ladder to Goblet Squats, Box Squats, Landmine Squats, Safety Bar Squats, Barbell Front Squats, and finally, the Barbell Back Squats.



Hinge

  • Historical Use: Building and foraging.

  • Modern Use: Lifting objects safely—like a child or shopping bag.

  • Progression: Begin with Low Cable RDLs or Bodyweight RDLs. Move onto Dumbbell RDLs, Barbell RDLs, Dumbbell Deadlifts, Trap Bar Deadlifts, Barbell Rack Pulls, and crown it with the Barbell Deadlift.



Lunge

  • Historical Use: Navigating rugged terrain. 

  • Modern Use: Useful in sports and avoiding obstacles (like Lego) in daily life.

  • Progression: Get going with Split Squats. Then elevate your back foot. Feeling more adventurous? Try Front Foot Elevated Split Squats, Reverse Lunges, Forward Lunges, and, for the grand finale, Lunges to a Deficit.



Push

  • Historical Use: Combat and moving heavy objects.

  • Modern Use: From pushing a shopping trolley to pressing weights (or kids).

  • Progression: (Horizontal) Begin with Hands Elevated Push-ups, advance to regular Push-ups, Dumbbell Bench Press, and then Barbell Bench Press. (Vertical) Start with a Single-arm Dumbbell Overhead Press, advance to a Dumbbell Overhead Press, and finish strong with an Overhead Barbell Press. 



Pull

  • Historical Use: Dragging hunted game or heavy objects. 

  • Modern Use: Pulling a suitcase or doing pull-ups.

  • Progression: (Horizontal) Start with Chest Supported Rows, then go to Inverted Rows, Single Arm Dumbbell Rows, and Barbell Bent Over Rows. (Vertical) Begin with Lat Pulldowns, move to Assisted Pull-ups, and finalise with standard Pull-ups.



Twist

  • Historical Use: Hunting and gathering activities.

  • Modern Use: Essential in sports and daily activities. Throwing, tennis, golf. 

  • Progression: Bodyweight wood-chops, cable wood-chops, Swiss ball Russian twists, then seated Russian twists, leading up to med ball washing machines. 



Carry

  • Historical Use: Carrying supplies or young children over distances.

  • Modern Use: Carrying groceries, lifting luggage, or any loaded movement. And as above, carrying whinging children whose legs suddenly stop working :)

  • Progression: Start with a Farmer's Carry, Unilateral Farmer's Carry, Front-loaded Carry, Mixed Grip Carry, and Overhead Carry.



Gait

  • Historical Use: Navigating various terrains and scenarios.

  • Modern Use: Running, jogging, and walking. 

  • Progression: Start walking, move on to jogging, and then to sprinting. Finally, sprint like you stole something!



Individualisation is Key

Your body is uniquely yours, with varying sizes, ages, weights, limb lengths and mobility levels. Tailor your exercises to fit these functional movement patterns and your specific needs. For instance, you might opt for goblet squats over barbell squats or push-ups over bench presses. 



The Takeaway

By focusing on these functional patterns, you set yourself up for reduced injury risk and elevated performance. Turn away from the conformist approach propagated by "Insta-trainers" and become a master of your functional destiny. When you tailor exercises to fit YOUR body, the magic happens: pain vanishes, and performance skyrockets.

Need personalised guidance on setting up your functional exercise program? You know where to find me.



If you want a cheap introduction to tailoring workouts to your body and needs, try Paul Chek’s book, How To Eat Move and Be Healthy.




Ben MorrisComment