What’s good Ultimate Athletes,

If you’ve been following me for a while you’ve probably come to realize that I fully believe and follow Paul Chek’s Primal Movement Patterns in all my training programs.  

  1. Push
  2. Pull
  3. Bend
  4. Squat
  5. Gait
  6. Twist
  7. Lunge

These movements are basic and are ingrained in our subconscious. From birth we naturally develop these 7 movement patterns. But unfortunately for a lot of athletes, performing these patterns with perfect form is far from easy.

You see from years of sitting, using bad postures, and following poorly designed training programs, we’ve developed imbalances that restrict the natural movements of these said patterns.

If you share this post with your friends I’ll be sure to come back next week and talk about how to fix these imbalances so you can start performing better movements.

Now I know a lot of people don’t have access to a gym but in order to become an Ultimate Athlete you NEED to train one way or another.

That’s why I released the video above.

If you still want to use Paul Chek’s Primal Movement Patterns in your training but can’t utilize barbells and dumbbells, the next best thing would be to use a Medicine Ball.

In the video above I go over exactly what exercises we use here at Overtime Athletes in order to build faster and more explosive athletes.

If you don’t have access to a gym then perform each exercise in the video subsequently with enough rest in between exercise to allow for full use of your energy and power.

If you DO have access to a gym you best choice would be to perform each exercise in the video on its own day.

So for example, on day 1 of your training you would perform the Medicine Ball Chest Pass (PUSH) to fire up your central nervous system to prepare you to bench the maximal amount of weight you can lift for your given rep scheme.

Same goes for day 2.

On this day we’ll be performing Medicine Ball Slams which fire up your pulling movements and really teaches you to engage your lats for better stimulus.

So there you have it.

Give these exercises a shot and let me know what you think in the comment section.

Also make sure to share this post with your friends so I can come out next week with a video on how to fix your muscular imbalances.

Peace out,

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