Master the fundamental movement patterns that form the foundation of all effective bodyweight training. Understanding these patterns is the key to intelligent, sustainable strength development.
Every bodyweight exercise is a variation of these four patterns. Mastering them is essential for safe, effective training.
Movement where you press away from your body against gravity or resistance. Includes horizontal pressing (push-up variations) and vertical pressing (handstand work). Develops chest, shoulders, and triceps through systematic progression.
Example progressions: Wall push, incline push, standard push-up, ring push, one-arm variations.
Movement where you draw your body toward a point against gravity. Requires a bar or door frame. Includes horizontal pulling (rows) and vertical pulling (pull-ups). Strengthens back, shoulders, and biceps with controlled progression.
Example progressions: Scapular work, body rows, dead hangs, pull-up progressions, muscle-up development.
Movement that bends at the hip while keeping your spine neutral. This pattern protects your back and builds posterior chain strength. Essential for daily movement and injury prevention.
Example progressions: Glute bridge, single-leg bridges, hinge variations, bridge holds, extended progressions.
Movement that bends at the knees and hips, loading the lower body. Develops leg strength, mobility, and movement quality. Foundation for athletic capability and daily life strength.
Example progressions: Assisted squat, box squat, bodyweight squat, pistol progressions, advanced variations.
Each fundamental pattern has a clear progression pathway from beginner to advanced. Progression isn't about intensity—it's about increasing the lever, reducing assistance, or adding complexity to the movement.
By understanding these progressions, you develop the intelligence to train safely. You know what comes next, why it matters, and how to prepare your body for each step. This educational approach prevents injury and builds lasting capability.
Quality always comes before quantity. Movement quality determines both safety and effectiveness.
Your spine should maintain its natural curve during most exercises. Understanding neutral spine position protects your back and ensures efficient force transfer.
Knowing where your joints should be during movement prevents injury and ensures you're training the intended muscles effectively.
Proper breathing supports core stability and oxygen delivery. Learning to breathe correctly during exertion is a fundamental skill often overlooked.
This foundational knowledge is just the beginning. Our mastery classes build upon these principles to develop comprehensive movement capability.
£72
per session
£180
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£95
per session
Start learning the fundamentals that will guide your training for years to come.
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