Thoughtful Movement & Fitness
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RESISTANCE TRAINING BASICS:
'CORE FOUR'
COMPOUND MUSCLE MOVEMENTS
In this section you'll find instruction for RESISTANCE TRAINING BASICS, also known as the CORE FOUR Compound Muscle Movements.
ALWAYS prioritize your safety and well being -- if a movement feels off or wonky, don't continue until you've adjusted appropriately.
This video is presented in 5 segments; it is strongly recommended that segments be viewed in sequential order, as the concepts are presented in a thoughtful, functionally effective manner.
Consult with a physician prior to utilizing any exercise framework or programming.
Pay attention to how you feel and, as always:
"Be done when you're done."
Clayton discusses the idea of, "Be done when you're done."
RESISTANCE TRAINING BASICS
Parts 1 - 5
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PART 1
Clayton introduces and explains:
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the CORE FOUR compound muscle movements: SQUATS, DEADLIFTS, PUSHES, and PULLS
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the importance of safety / "Be done when you're done."
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forming desirable mental associations
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general guidelines for movement and framework
PART 2
Clayton introduces and explains:
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SQUATS and CHAIR SQUATS
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Time Under Tension (TUT)
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physiological adaptations
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training focus
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the importance of using full Range of Motion (ROM)
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active stretching vs static stretching
PART 3
Clayton introduces and explains:
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DEADLIFTS
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the difference between DEADLIFTS and SQUATS
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RDLs (Romanian Deadlifts)
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general guidelines for safe movement (review)
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combining movements
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client independence in the fitness industry
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adding free weights (teaser)
PART 4
Clayton introduces and explains:
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PUSHES / PRESSES
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WALL PUSHUPS
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CHAIR PUSHUPS
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FLAT (regular) PUSHUPS / From the knees PUSHUPS
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nuance of 'right' vs 'wrong' in regards to movement
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progress over time
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progressive application of resistance
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how to decide between different techniques
PART 5
Clayton introduces and explains:
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PULLS
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STANDING ROWS (teaser)
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RESISTANCE BAND PULLS
- achieving meaningful results
- achieving long-term sustainability
- the reality of physiques and what people really want
- his own firsthand experience with this material
- the limitations of this work
- the strengths of this style of approach
- other available TMF instructionals
**link re-directs to YouTube for FULL VIDEO
