Do you struggle with knowing what exercises to do to help you reach your goals? If so, then listen to this podcast as Jennifer goes through how to know which exercises to program for yourself.

To start, you need to have defined goals and be able to be honest with yourself about your current fitness level. Then, you need to know what your training split is, and make sure that it fits your lifestyle. You also need to understand movement patterns. The main movement patterns are Squat, Hinge, Push, Pull, Carry, but we break them down even further. For the Upper body: Horizontal Push, Vertical Push, Horizontal Pull, Vertical Pull. For the lower body: Knee Dominant, hip dominant. Then, for the trunk/core: flexion, extension, anti-rotation, and rotation. These can be bilateral (using both appendages) or unilateral (using one).

The example break down in the podcast is as followed:

Day 1: Squat + Push Focus

A1) Bilateral knee dominant - Front Squat

A2) Unilateral Knee Dominant - Reverse Lunge

B1) Bilateral Horizontal Push - Bench Press

B2) Unilateral Vertical Push - Single-arm Overhead Press

C1) Anti-Rotation - Front Plank

C2) Flexion - Bicycle Crunch

Day 2: Hinge + Pull Focus

A1) Bilateral Hip dominant - Deadlift

A2) Unilateral Hip Dominant - Single-leg RDL

B1) Vertical Pull - Pull up

B2) Horizontal Pull - Bent Over Row

C1) Rotation - Low to high Chop

C2) Extension - Superman

Day 3: Full Body

A1) Bilateral Hip Dominant - Hip Thrust

A2) Bilateral Vertical Push - Strict Overhead Press

B1) Unilateral Knee Dominant - Step up

B2) Unilateral Horizontal Pull - Single-arm Row

C1) Carry (ant-rotation) - Farmer's Carry

C2) Anti-rotation - Static Bear Crawl Holds

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