: Sitting down and standing back up (e.g., getting out of a chair).
: Twisting the torso while maintaining stability.
: Stepping forward or backward (e.g., climbing stairs or hiking).
For maximum efficiency, follow the : 3 workouts per week, 3 key movements per session, and 3 sets each. Focus Movement 1 Focus Movement 2 Focus Movement 3 Workout A Squat (Bodyweight or Goblet) Push (Push-ups or Press) Hinge (Kettlebell Swing or Deadlift) Workout B Lunge (Walking or Reverse) Pull (Rows or Pull-ups) Locomotion (Farmer’s Carry) Workout C Core/Rotation (Plank or Med Ball Twist) Push (Overhead Press) Squat (Sumo or Air Squat) Key Training Principles
: Pulling toward you (e.g., pulling a lawnmower cord or pull-ups).
: Sitting down and standing back up (e.g., getting out of a chair).
: Twisting the torso while maintaining stability. Minimalist Guide to Functional Strength
: Stepping forward or backward (e.g., climbing stairs or hiking). : Sitting down and standing back up (e
For maximum efficiency, follow the : 3 workouts per week, 3 key movements per session, and 3 sets each. Focus Movement 1 Focus Movement 2 Focus Movement 3 Workout A Squat (Bodyweight or Goblet) Push (Push-ups or Press) Hinge (Kettlebell Swing or Deadlift) Workout B Lunge (Walking or Reverse) Pull (Rows or Pull-ups) Locomotion (Farmer’s Carry) Workout C Core/Rotation (Plank or Med Ball Twist) Push (Overhead Press) Squat (Sumo or Air Squat) Key Training Principles 3 key movements per session
: Pulling toward you (e.g., pulling a lawnmower cord or pull-ups).
