Workout Tips

6 Movement Patterns to Master

Be a jack of all trades by becoming an expert on these six basic movement patterns.

Workout B

Pattern / Exercise (Choose One) / Sets/Reps

Squat pattern: Front squat/Back squat 5/5

Upper-body pull: One-Arm dumbbell row 3/8 (each arm)

Hip hinge pattern: Glute bridge 3/8

Upper-body push: Dumbbell overhead press 3/8

Loaded carry: Farmer’s walk 3/40 meters

Core: Hanging leg raise 3/15

Perform one light warm-up set for each exercise except for the hanging leg raises. Rest 60-90 seconds between each set except for the squats, which require a bit more rest. Rest 2-3 minutes between each set for the squats.


Justin Grinnell, CSCS, is currently the Owner of State of Fitness in East Lansing, Michigan. Justin received his Bachelor of Science in kinesiology from Michigan State University specializing in exercise science, fitness leadership, athletic administration, and health promotion in 2004. He is a certified personal trainer through the National Academy of Sports Medicine (NASM), and the International Sports Sciences Association (ISSA). He also holds a certification from the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS) and is CrossFit Level I certified. For more training info from Justin Grinnell, CSCS, you can visit his gym’s website at, his Facebook page, or check him out on Twitter.

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