Lesson 5 – Review

The 3 Unbreakable Rules in Training

1. Form First
2. Pain-free Movement
3. Consistency Beats Intensity

Two Fundamental Movements

• Squat
• Hip Hinge

The Squat is a Knee-Dominant Exercise

The Hinge is a Hip-Dominant Exercise

Key Points of the Squat

• Torso is Vertical, chest up
• Shins shift forward at a slight angle, knees bent forward slightly
• Hips below knees
• Spine is neutral (not a hunch back)

Key Points of the Hinge

• Torso is more horizontal or closer to parallel with the ground
• Shins are vertical, but knees are bent
• Hips above knees, hips back as far as possible
• Spine is neutral (not a hunch back)

Good form and a neutral spine position are essential when lifting weights.

If you don’t have time to warm up, you don’t have time to work out.

The 3M Warmup

1. Massage
2. Mobility
3. Movement

It it never ok to train with pain.

What to do if you experience pain (in order):

1. Ask a Fitness Professional
2. Foam Roll
3. Check and Correct Form
4. Lighten the Weight
5. Modify the Exercise
6. Stop Doing It
7. Consult a Medical Professional