Libraries · Movement Patterns
Movement Library
The 6 foundational movement patterns behind all ElitePTS programming. Master these and you master training.
Squat
Knee-dominant lower-body loading. Requires hip, knee, and ankle mobility working in coordination.
Coaching Cues
›Knees track over toes
›Chest stays tall
›Full hip depth
›Brace core before descent
Key Exercises
Ensure adequate ankle dorsiflexion before heavy load.
Hip Hinge
Hip-dominant posterior chain loading. Neutral spine and maximal hamstring recruitment throughout.
Coaching Cues
›Push hips back, not down
›Bar stays close to body
›Neutral spine throughout
›Drive through heels at lockout
Key Exercises
Never round the lower back under load.
Push (Horizontal)
Horizontal pressing for chest, shoulders, and triceps. Requires scapular stability and core bracing.
Coaching Cues
›Retract and depress scapulae
›Elbows at 45° to torso
›Wrists stacked
›Drive through the whole body
Key Exercises
Avoid extreme elbow flare. Regress to neutral grip if shoulder pain occurs.
Push (Vertical)
Overhead pressing for shoulder strength, stability, and full-body tension management.
Coaching Cues
›Core braced before pressing
›Slight arc around the face
›Head through at lockout
›Wrists stacked
Key Exercises
Screen for shoulder impingement before loading overhead.
Pull (Vertical)
Vertical pulling for lat width, scapular control, and upper back development.
Coaching Cues
›Start from full dead hang
›Elbows pull down and back
›Lead with the chest
›Controlled 2–3s descent
Key Exercises
Full range of motion is essential. Partial reps increase elbow strain.
Carry & Loaded Walk
Functional strength patterns — core stability, grip, and real-world carrying capacity.
Coaching Cues
›Shoulders packed down and back
›Neutral head position
›Brace the trunk
›Controlled stride
Key Exercises
Start moderate. Grip failure before core failure = good load selection.