huh?? wrote:
eurodonkey wrote:
A full body program is Push, Pull, Hinge, Squat, Carry. So they are a useful 20% of what you need.
What is Hinge? DL? And carry? Farmers carry?
Yes, Hinge is the snappy new word fo "posterior chain". So if you sprint that's a one-leg hinge, or a jump is a two-legged one. But the classic ones in the weight room are Deadlifts, Romanian deadlifts, Power Cleans, and maybe Good Mornings. You can also do a one-legged deadlift with a light pair of weights to counterbalance you.
That list of 5 movement groups comes from Dan John; if you include one of each in a workout, you will have covered most things. At times in the past he said "Core" instead of "Carry", in the sense of "any muscles between mid-torso and mid-thigh".
Loaded Carries include waiter walk, rack walk, suitcase walk, and farmer's walk.
"Core"-wise, ab wheel rollouts are awesome, and a circuit of planks (front/left/right) would tick the box too. Anything involving bracing hard against movement.