top of page

Click images for previews

What is fitness What isn’t fitness vertical.jpg
Chair squats
This is TMF
Resistance Band Pulls
Work with Clayton!

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

Click thumbnails for videos

Part 1 of 5 INTRO CORE FOUR STILL

RESISTANCE TRAINING BASICS Part 1 of 5:  Intro and explanations

​​
PART 1
Clayton introduces and explains:

  • the CORE FOUR compound muscle movements: SQUATS, DEADLIFTS, PUSHES, and PULLS

  • the importance of safety / "Be done when you're done."

  • forming desirable mental associations

  • general guidelines for movement and framework​​​​

RESISTANCE TRAINING BASICS Part 2 of 5:  SQUATS

​​​

PART 2

Clayton introduces and explains:

  • SQUATS and CHAIR SQUATS

  • Time Under Tension (TUT)

  • physiological adaptations

  • training focus

  • the importance of using full Range of Motion (ROM)

  • active stretching vs static stretching

​​​

SQUATS graphic
DEADLIFTS graphic

RESISTANCE TRAINING BASICS Part 3 of 5:  DEADLIFTS

​​​

PART 3

Clayton introduces and explains:

  • DEADLIFTS

  • the difference between DEADLIFTS and SQUATS

  • RDLs (Romanian Deadlifts)

  • general guidelines for safe movement (review)

  • combining movements

  • client independence in the fitness industry

  • adding free weights (teaser)

​​​

RESISTANCE TRAINING BASICS Part 4 of 5:  PUSHES / PRESSES

 

PART 4

Clayton introduces and explains:

  • PUSHES / PRESSES

  • WALL PUSHUPS

  • CHAIR PUSHUPS

  • FLAT (regular) PUSHUPS / From the knees PUSHUPS

  • nuance of 'right' vs 'wrong' in regards to movement

  • progress over time

  • progressive application of resistance

  • how to decide between different techniques

 

PUSHES graphic
PULLS graphic

RESISTANCE TRAINING BASICS Part 5 of 5:  PULLS

​​​

PART 5

Clayton introduces and explains:

  • PULLS

  • STANDING ROWS (teaser)

  • 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
STILL FULL VIDEO Core Four compound muscle movements

**link re-directs to YouTube for FULL VIDEO

RESISTANCE TRAINING BASICS FULL VIDEO

​​​

FULL VIDEO

Clayton discusses the CORE FOUR compound muscle movements and thoughtful framework.

​

For full video, click above thumbnail to visit YouTube.

​

To download entire series, with or without subtitles, contact Clayton.​

VIDEOS ALSO AVAILABLE ON

TMF YOUTUBE

bottom of page