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NAME OF THE GENERAL EDUCATION

PROGRAM
COURSE TITLE Physical Activity Toward COURSE CODE PE01
Health and Fitness 1 (PATHFit
1)
PREREQUISITE/ CO- None COURSE UNIT 2 units
REQUISITE
COURSE OUTCOME CO4: Demonstrate movements competencies to independent physical activities
pursuit that are health -enhancing and personally rewarding
MODULE 4 Fundamental/Human Movements
LESSON LEARNING Students should have the ability to:
OUTCOME/S
LO 4.1: explain the importance of background knowledge in fundamental
movements
LO 4.2: show confidence in the execution of different locomotor & non-
locomotor movement and
LO 4.3: conduct some basic resistance training with ease and confidence

TOPICS Fundamental/Human Movements

Activities-specific Skills
a. Non-Locomotor movements
- Bracing the core, Dead bug series, Rolling, Bird dog series, Planks series,
and Squat series
b. Locomotor Movements
- Crawl and creep, landing & jumping, throwing, linear movements, and
lateral movements
c. Basic Resistance Training Movements Patterns
- Lower body: squat, lunge & hinge. Upper body: horizontal & vertical pull
& push. Lifting & throwing

WEEK / INCLUSIVE 14-17

DATE November 14 to December 11, 2022
MODALITY Synchronous and Asynchronous (MS Teams & NEO-LMS)

▪ LESSON PROPER
FUNDAMENTAL MOVEMENT SKILLS
Introduction
Exercising, dancing, and playing sports are physical
activities that are beneficial to your health, but they
require a foundation of movement and activity-specific
skills. A sound foundation enables you to confidently
pursue any physical activity both for lifelong enjoyment
and sporting excellence.

The fundamental movement skills (FMS) are basic

observable patterns of behavior present from childhood
to adulthood. They consist of three skills groups that
underpin physical literacy: non-locomotor, locomotor,
and manipulative skills. Non-locomotor or stabilization skills are controlled bodily movements
(e.g., shifting body parts) that are performed from a relatively stable base of support while
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locomotor skills involve transporting the body from one place to another. The use of the
hands, feet, body parts, or an implement to control an object, as well as sending, receiving,
or traveling with an object comprise the manipulative skills. The FMS are, therefore, the
building blocks for the development of activity-specific skills (e.g., sports, dance).

NON-LOCOMOTOR MOVEMENTS
Skills that can be done standing in one spot and
prepare us to keep our balance in between
transitioning from shape to shape. For example,
stretching, balancing, twisting, bending, turning,
and swinging.

Generally, non-locomotor or stabilization skills are

controlled bodily movements that are performed
from a relatively stable base of support. Since
these movements do not cause the body to travel,
they are referred to as non-locomotor. Essentially these skills allow you to maintain stability
and control when you are in the different positions moving the body around its horizontal
and vertical axis while the body remains in place.

The development of non-locomotor skills starts during infancy, when a baby gradually learns
total body control-head control, learning to sit with support, rolling, moving forward, and
pushing the legs as they crawl and climb. Inevitably, the child acquires balance and learns
to walk with support and without it. These skills are further developed over time although
they do not occur automatically or with maturation. Hence, developmentally appropriate
instruction and opportunities for practice are needed.

The refinement of the non-locomotor skills involves combining them into patterns of greater
complexity and using them in a variety of contexts. This forms the foundation of competent
movement that are necessary for functioning effectively in daily life and in building of
physical activity habits. In fact, research has shown that mastery of non-locomotor skills
leads to a more active lifestyle and physical fitness.

Non-locomotor or stabilization skills provide a strong foundation through which an action or

movement can occur most efficiently, powerfully, and accurately. Stability training involves
statically and actively challenging the deep and middle layers of the core muscles to
maintain postural alignment and dynamic postural efficiency when performing fundamental
movements patterns. Examples of core stability exercises are provided at the table below
with their recommended regressions and progressions (An exercise regression is simply an
approach to decrease the demand of an exercise or movement. Conversely, a progression does
the opposite by increasing the demand incrementally through minor changes.)
EXERCISE REGRESSION STANDARD PROGRESSION
Deadbug Deadbug with Deadbug with Deadbug Deadbug press Deadbug pull
series foot slide overhead reach contralateral/
ipsilateral
Plank series Elbow plank – Elbow plank – Straight arm Front/side
kneeling front and side plank plank with
positions single arm/ leg
up
Bird dog series Bird dog with Bird dog with Basic bird dog Bird dog crunch Bird dog push
leg extension arm extension up
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Squat Box squat Prisoner’s Split squat Side squat

squat

The exercises are described in terms of objective, starting position, procedures for execution,
and key points to observe to ensure proper technique. Regression and progression are also
applied to allow you to adjust according to your level of fitness and to build as you get stronger.
Remember, proper exercise execution is a pillar of safe and effective training because it
contributes to the prevention of injury.

BRACING THE CORE

Although the core muscles are always used whenever we
move, we can brace them to gain greater stability of the spine
and body control. The term "bracing the core" was first coined
by Stuart McGill, a world-renowned expert in spine
biometrics, to refer to the conscious activation of the core
muscles to create the most amount of tension thereby
providing stability to the system." Thus, it serves as a
preparatory setup for most, if not all, exercises. Knowing how
to brace the core is therefore important.

For most of us, keeping the spine in a neutral position takes conscious effort. The spine should
be in neutral position before bracing the core. This can be done through an integrated core
training, that is, the co-contraction exercises of the core muscles. Neutral position refers the
position of the spine where all three curves of the spine- cervical (neck), thoracic (middle), and
lumbar (lower)-are in good alignment. You can check if your spine has good alignment in front of
a mirror. You should see the natural curves of the spine, where there should be no noticeable
movement of the pelvis either forward (anteriorly) or backward (posteriorly). If you try drawing an
imaginary line, it should intersect your ear, shoulder, hip, knee, and ankle. This alignment
should be natural though, not forced. As you become proficient, conscious effort will not be
needed to maintain the neutral position.

DEADBUG SERIES
Objective: To activate the deep and superficial core muscles while the extremities are in
motion

DEADBUG WITH ARM AND LEG EXTENSION (CONTRALATERAL)

Starting Position
1. Lie supine on the floor, with the hip and
Knees flexed at 90 degrees.
2. Raise the arms over the shoulder

Procedure
1. Perform the abdominal brace by pressing
the lower back into the floor.
2. Simultaneously extend your opposite arm
and leg And hold for one to two seconds.
3. Return the leg back to its starting position.
4. Repeat on the other leg.
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Take note: Maintain the abdominal brace throughout the movement to prevent the lower back to
arc.

Exercise Regression
DEADBUG WITH FOOT SLIDE

Starting Position
1. Lie supine with knees bent and feet flat on the
floor. Keep arms on the side of the trunk

Procedure
1. Perform the abdominal brace
2. Slow extend one leg by sliding the foot on the
floor
3. Hold for one to two seconds and slide
backwards towards the body.

DEADBUG WITH OVERHEAD REACH

Starting Position
1. Lie supine with knees bent. Extend the
arms over the shoulders

Procedure
1. Perform abdominal brace
2. Slowly raise the hands over the head
3. Keep the abdominal tight to prevent the
back from arching
4. Hold for one to two seconds and return
to the starting position

Exercise Progression
DEADBUG PRESS
Starting Position
1. Lie supine on the floor and bend the hip and knees at 90 degrees angles.
2. Raise the hands over the shoulders.

Procedure
1. Press one knee with the opposite
hand.
2. Simultaneously reach upward
With the other hand and kick
back with the opposite leg.
3. Hold for one to two seconds and
return to the starting position
4. Keep pressing the hand against the knee.
5. Repeat on the other leg.

DEADBUG PULL
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Starting Position
1. Tie a towel or exercise
band around a pole.
2. Lie supine on the floor and
bend the hip and knees at
90 degrees angles.

Procedure
1. Perform an abdominal
brace.
2. Pull the towel or band
tight.
3. Extend one leg at a time towards the floor while keeping tension on the towel or band.

PLANK SERIES
Objective: Improve anti-rotation capacity.

FRONT PLANK
Starting Position
1. Lie down on the floor in a prone push up
position with the elbows close to the sides
and directly under the shoulders, palms down
and hands facing forward.
2. Extend the leg and dorsiflex ankles.

Procedure
1. Perform abdominal brace.
2. Slowly lift torso off the floor, maintaining stiff torso and legs.
3. Continue to breathe while holding the position.
4. Lower the body towards the floor.

SIDE PLANK
Starting Position
1. Lie down sideways on the floor with the
legs extended and stacking the feet, one
on top of the other.
2. Place the elbow directly under the
shoulder.
3. Align the head with the spine and keep
the hips and knee in contact with the
floor.

Procedure
1. Perform abdominal brace.
2. Slowly lift the hips and knees off the floor.
3. Keep the elbow positioned directly under the shoulder.
4. Continue to breathe while holding the position.
5. Lower the body towards the floor.
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Exercise Regression
KNEELING FRONT PLANK

Starting Position
1. Lie down on the floor in a prone push up
position with the elbows close to the sides
and directly under the shoulders, palms
down and hands facing forward.

Procedure
1. Perform abdominal brace.
2. Slowly lift torso off the floor but instead of weight bearing through the toes, modify it
by placing the weight on the knees.
3. Continue to breathe while holding the position.
4. Lower the body towards the floor.

KNEELING SIDE PLANK

Starting Position
1. Lie down on the floor with the legs bent at 90
degrees.
2. Place the elbow directly below the shoulder.
3. Align the head with spine and keep the hips
and knee in contact with floor.

Procedure
1. Perform abdominal brace.
2. Slowly lift the hips and knees in contact with
the floor.
3. Continue to breathe while holding the position.
4. Lower the body towards the floor.

Exercise Progression
FRONT PLANK – SINGLE ARM UP

Starting Position
1. Lie down on the floor in a prone push up
position with the elbows close to the sides
and directly under the shoulders, palms
down and hands facing forward.
2. Extend the leg and dorsiflex ankles.

Procedure
1. Perform abdominal brace.
2. Slowly lift torso off the floor, maintaining stiff torso and legs.
3. Extend one hand over the head and keep the torso in line with the head and legs.
4. Continue to breathe while holding the position.
5. Lower the body towards the floor and repeat on the other side.

SIDE PLANK – LEG OR ARM UP

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Starting Position
1. Lie down sideways on the floor with the legs
extended and stacking the feet one on top of
the other.
2. Place the elbow directly under the shoulder.
3. Align the head with the spine and keep the hips
and knee in contact with the floor.

Procedure
1. Perform abdominal brace.
2. Slowly lift the hips and knees off the floor.
3. Raise the upper leg and continue to breathe while holding the position.
4. Lower the body towards the floor and repeat on the other side.

BIRD DOG SERIES

Objective: Improve anti-rotation and anti-extension capacities.

BASIC BIRD DOG

Starting Position
1. Position the hands under the shoulders and
the knees under the hips, forming a box with a
90-degree angle.
2. Keep the head, neck, and back straight.

Procedure
1. Perform the abdominal brace.
2. Kick the right leg back until it is straight and in
Line with the torso.
3. Raise the left arm and reach forward until it is
straight and in line with the torso.
4. Hold for one to two seconds and return to the starting position
5. Repeat on the other leg.
(Take note: Keep the head neutral position to lessen the stress on the neck.)

Exercise Regression
SINGLE LEG EXTENSION

Starting Position
1. Position the hands under the shoulders and
the knees under the hips, forming a box with a
90-degree angle.
2. Keep the head, neck, and back straight.

Procedure
1. Perform the abdominal brace.
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2. Kick one leg back until it is straight and in line with the torso.
3. Hold for one to two seconds and return to the starting position.
4. Repeat on the other leg.

ARM EXTENSION

Starting Position
1. Position the hands under the shoulders and
the knees under the hips while keeping the
head, neck, and back straight.

Procedure
1. Perform the abdominal.
2. Raise one arm and reach forward until it is
straight and in line with the torso.
3. Hold for one to two seconds and return to the starting position
4. Repeat on the other arm.
Exercise Progression
BIRD DOG CRUNCH

Starting Position
1. Position the hands under the shoulders and
the knees under the hips, forming a box with a
90-degree angle.

Procedure
1. Perform the abdominal brace.
2. Simultaneously kick the right leg back and raise the
left arm forward keeping a straight line from the heel,
back, neck and fingertip.
3. Slowly crunch the right knee and left elbow so that
they will meet underneath the body.
4. Kick the leg back and raise the arm forward again.
5. Repeat on the other leg.

BIRD DOG PUSH UP

Starting Position
1. Position the hands under the shoulders and
the knees under the hips, forming a box with a
90-degree angle.

Procedure
1. Perform the abdominal brace.
2. Slowly lift the right arm and left leg.
3. Keep the body in a straight line and hold for
one to two seconds.
4. Return to the starting position. Repeat on the other side.

FOUNDATIONAL CORE SQUAT SERIES

Objective: To build strength on the glutes, hamstring and quadriceps.
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PRISONER’S SQUAT

Starting Position
1. Stand erect with feet slightly wider than shoulder
width, parallel and pointing forward.
2. Place the hands behind the head while pulling the
shoulders and elbows back.

Procedure
1. Perform the abdominal brace.
2. Lower into squat position by pushing the hips back
and bending the knees until the hip drops below knee
level.
3. Hold at the bottom for one to two seconds and return to starting position.

Exercise Regression
BOX SQUAT

Starting Position
1. Stand erect in front of a box.
2. Aim for box with a height that brings the thigh to a
parallel squat position.
3. Feet are slightly wider than shoulder width, parallel,
and pointing forward.
4. Place the hands behind the head while pulling the
shoulders are elbows back.

Procedure
1. Perform the abdominal brace.
2. Bend the knees and lower butt to the box.
3. Sit back and hold for one to two seconds.
4. Keep the weight on the heels and return to the starting position.

Exercise Progression
SPLIT SQUAT

Starting Position
1. Start the split leg position, with one leg forward
one leg back.
2. Keep the feet hip width apart and put the
the hands on the hips.

Procedure
1. Perform the abdominal brace.
2. Flex the knees and lower the hips until the
Back knee is just above the floor.
3. Hold the position for one to two seconds.
4. Return to the starting position by driving the weight back up with the front leg.
5. Repeat on the other leg.

SIDE SQUAT
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Starting Position
1. Start in a wide stance position with toes and
knees pointing forward.

Procedure
1. Shift weight on the side and squat down.
2. The weight bearing leg should be bent and
the opposite leg should be kept straight.
3. Keep the knee of the bent leg over the toes.
4. Hold the position for one to two seconds an
return to the starting position.
5. Repeat on the other leg.

LOCOMOTOR MOVEMENTS
Locomotor skills involve transporting the body
or traveling from one point to another. The goal
when executing these skills is to maintain
dynamic stability while the body is displaced.

Locomotor skills are also called gross motor

skills because they involve movement using the
large muscle groups of the body. While it
appears that we learn locomotor skills automatically (that is, we acquire them mostly on
our own by trial-and-error), this is not always the case. It is equally important to
recognize how most of these skills are executed at an immature level.

Proficiency in the fundamental skills leads to greater readiness and confidence to

explore new activities and learn new skills, as well as participate in a wide range of
activities. When this happens, there are more opportunities to have fun, become fit, and
even excel in sports. In contrast, not having enough skills means playing less or
choosing not to participate in physical activities, therefore having fewer chances of
developing one's skills. This will eventually lead to dropping out of physical activities
entirely.

Examples of locomotor skills include crawl, creep, jump and land, skip, and run. Each
skill will be introduced with a discussion of its mechanics, such as transfer of weight and
the contralateral movements of the arms and legs. Emphasis will be on efficient
technique at varying speeds and direction; in positioning oneself during the drills so as
to have adequate space and not interfere with others; and in observing safety rules.

STANDARD PROGRESSION
Linear bear crawl
Baby crawl Linear crab crawl
Gorilla crawl
Plank walk
Lateral bear crawl
Circular crawl Lateral crab crawl
Sideways gorilla crawl
Lateral side walk
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BABY CRAWL

Starting Position
1. In a quadruped position, align the
knees under the hips and the wrists
under the shoulders.

Procedure
1. Move contralaterally by stepping
forward with one hand and the
opposite knee.
2. Repeat with the other hand and
knee.
3. Keep the steps small so that the opposite arm and leg can work together.
4. Crawl backwards by performing the same contralateral movement pattern.

CIRCULAR CRAWL

Starting Position
1. Same as the baby crawl.

Procedure
1. Pretend there is a string attached under
the belly button to the ground.
2. Start to circle, stepping with the opposite
hand and foot.
3. Circle around the belly button and not around the hands.
(Take note: Take small steps at a time. Neck in neutral position. Core engaged)

Exercise Progression
LINEAR BEAR CRAWL

Starting Position
1. Same as the baby crawl but slightly lift the knees
about two inches off the ground.

Procedure
1. Move contralaterally by walking forward with one
foot and the opposite hand.
2. Keep crawling forward, moving the opposite arm
and opposite leg together.
3. Crawl backwards by keeping the same
movement pattern.

LATERAL BEAR CRAWL

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Starting Position
1. Same as the linear bear crawl.

Procedure
1. Move sideways to your left by walking the left
hand and right knee simultaneously to the right
a few inches.
2. Follow with the right hand and left knee moving
in the same direction.
3. Continue crawling over a set distance.
4. Reverse the pattern by moving to your right, walking with the right hand and left
knee simultaneously.
5. Follow with the left hand and right knee.
6. Continue crawling over a set distance.
(Take note: Take small steps to keep the hip stable and to keep up with the
contralateral movement. Keep the knees as close as possible to the floor. Do not
allow the hips to rise. Keep the lower back from rounding. Maintain the brace.)

LINEAR CRAB CRAWL

Starting Position
1. Sit on the floor with knees bent and feet flat.
2. Place the hands on the floor behind the glutes
and slightly lift the glutes.

Procedure
1. Move the right hand behind your hip while
simultaneously pushing off with the left foot.
You are now moving forward with your rear
leading.
2. Follow with the left hand and the right foot.
3. Continue moving forward over a set distance
or number of repetitions.
4. As a progression, reverse the pattern by crawling back with the feet leading instead
of the rear.

LATERAL CRAB WALK

Starting Position
1. Same as the linear crab crawl.

Procedure
1. Raise the hips off the floor and begin to move
sideways.
2. Step to the right with the right hand and left foot
followed by the left hand and right foot.
3. Continue moving sideways.
4. Reverse the pattern by stepping to the left with the left hand and right foot,
followed by the right hand and left foot.
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(Take Note Maintain the abdominal brace throughout the movement. Take small
steps to keep up with the contralateral movement Keep the glutes off the
ground.)

GORILLA CRAWL

Starting position
1. Start in a crouching position.
2. Position the feet shoulder width apart.
3. Place the weight on the balls of the feet.
4. Bend over and place the hands on the
floor.
Procedure
1. Shift the weight of the body to the hands
as you jump forward.
2. Land with the feet positioned outside the
hands.
3. Reach forward again and place the hands on the floor before jumping.
4. Continue moving forward over a set distance or a prescribed number of repetitions.

SIDEWAYS GORILLA CRAWL

Starting Position
1. Same as the gorilla crawl.

Procedure
1. Lift the hands and reach out to the left.
2. Place the hands on the floor and jump with the
feet past the hands to the left.
3. Continue moving in the same direction.
4. Reverse the direction but continue to perform
the same movement pattern.
(Take Note: Stay low in a crouching position throughout the entire movement. Reach
out with the hands as soon as the feet land on the floor.)

PLANK WALK

Starting Position
1. Start on a straight-arm plank position.
2. Keep the wrist under the shoulders.
3. Extend the legs and keep the feet close together.

Procedure
1. Take a small step forward with the right hand
and left foot followed with left hand and right leg.
2. Continue moving in the same direction.
3. Keep the steps small.
4. Maintain the plank by keeping the body in a straight line and the knee straight.
5. Reverse the direction
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LATERAL SIDE WALK

Starting Position
1. Same as the plank walk.

Procedure
1. Move the right hand close to the left hand as the
left footsteps out so the feet are about hip width
apart.
2. Then move the left hand out so that the hands are
about shoulder-width apart as the right foot steps
in.
3. Keep moving in one direction bringing the feet
together as the hands step out wide and the feet
out wide as the hands are back together.
4. Reverse the crawl by moving in the opposite direction.
(Take Note: Keep the body in a straight line from the head to the heels. Take
small steps at a time to keep the core tight and to lessen the movement on the
hip.)

BASIC RESISTANCE TRAINING

A sound resistance training program is
characterized by a base of core strength;
knee and hip-dominant exercises, pulling
and pushing or pressing movements, as
well as : element of power. Although some
of these essential components were
developed by Ian King in the late 90s, they
remain relevant and are predominantly
used in modern training programs.
The knee dominant exercises involve a
lower body pushing movement such as
the single-leg and double leg squats.
They are distinct from hip dominant
exercises, which involve a pulling action
and hinge movement at the hip or lower
body. Examples include the deadlift and
hip bridges. For the upper body, there are pulling and pushing movements -the rowing
motion that simulates a horizontal pull and a vertical pull such as the pull-ups. The
bench press and push-ups involve pressing horizontally, while the overhead press
demonstrates a vertical press. Power training involves a combination of strength and
speed as exhibited in medicine or slam ball throws and squat jumps.

LOWER BODY
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SQUATS
They strengthen your lower body, targeting your glutes and quadriceps.
They also make you use your core muscles.

Other muscles that benefit from squats are:

• Hip muscles
• Calves
• Hamstrings
• Obliques

Squats burn calories and might help you lose weight.

They also lower your chances of injuring your knees and ankles. As you exercise, the
movement strengthens your tendons, bones, and ligaments around the leg muscles. It
takes some of the weight off your knees and ankles.

They help make your knees more stable, too.

What’s more, squats may also help boost

your bone mineral density for stronger bones. It
adds strength to your skeleton, mainly in the
spine and lower body.

Squats improve your flexibility, too. As you

become older, your tendons, muscles, and
ligaments become less elastic. Regularly doing
squats can help slow down this process and
limber you up.

Squats help you feel and look good. Squatting

helps shape up your legs and butt since it
targets the glute and inner thigh muscles. As
your buttocks become firm, your posture and
balance might improve.

HOW TO DO SQUATS?
Do squats the right way to protect yourself from getting injured. Poor form can take a toll
on your spine and knees over time.

The right way to do a squat is to:

• Stand with your feet apart and parallel to each other.

• Place your hands on your thighs.
• Look up and lift your chest.
• Bend your knees to a 90-degree angle, putting all your weight on your heels and
sitting back slowly.
• Your knees shouldn't go beyond your toes, and your head and chest should stay
upright.
• Hold the position for 5 seconds.
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• Rise back up, pressing through your heels, and straighten your hips back to the
starting position.

Squats are one of the most effective strength-training exercises around. If you’re not
working out already, talk to your doctor before you get started. They can let you know if
squats are safe for you to do. You might also want to think about working with a
professional strength trainer, who can make sure you’re using the right form.

LUNGES
Lunges are a popular strength training exercise among
people wanting to strengthen, sculpt, and tone their
bodies, while also improving overall fitness and
enhancing athletic performance.
This resistance exercise is popular for its ability to
strengthen your back, hips, and legs, while improving
mobility and stability. Lunges are ideal for those wishing
to get stronger and for current athletes, including
runners and cyclists.

BENEFITS OF LUNGES
1. WEIGHT LOSS

Lunges work the large muscle groups in your lower body, which builds leans muscle and
reduces body fat. This can increase your resting metabolism, which allows you to burn
more calories and trim excess weight.

If you’re looking to lose weight, push yourself to your outer limits by including lunges in a
high-intensity circuit training routine using heavy weights.

2. BALANCE AND STABILITY

Lunges are a lower body unilateral exercise since you

work on each side of your body independently. The
single-leg movements activate your stabilizing muscles
to develop balance, coordination, and stability.
Working one leg at a time causes your body to be
less stable, which forces your spine and core to work harder to stay balanced.

3. ALIGNMENT AND SYMMETRY

Lunges are better than bilateral exercises for rehabilitation since they can correct
imbalances and misalignments in your body to make it more symmetrical.
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If you have one side that’s less strong or flexible, spend a bit of extra time working on
this side so you don’t overcompensate or overuse the dominant side.

4. STAND TALLER

Lunges strengthen your back and core muscles without putting too much stress or
strain on your spine. A strong, stable core reduces your chance of injury and improves
your posture, making common movements easier.

MUSCLE WORKED
Lunges increase muscle mass to build up
strength and tone your body, especially your
core, butt, and legs. Improving your appearance
isn’t the main benefit of shaping up your body,
as you’ll also improve your posture and range of
motion.

Lunges target the following muscles:

• abdominals
• back muscles
• gluteal muscles
• quadriceps
• hamstrings
• calves

HINGES
The hip hinge is an exercise designed to primarily target the posterior chain, otherwise
known as your backside. The muscles that make up the posterior chain include the
glutes, hamstrings, and low back. This exercise also relies on your core or abdominal
muscles to assist in the movement.

When you hinge at the hips, your spine stays neutral,

and the bend occurs right at your hips. If your lower
back is doing the hinging or bending, this will cause
pain and reduce the range of motion of the
movement.
Learning how to properly hinge at the hips is a skill.
It may take you several attempts to correctly perform
the hip hinge exercise.
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HOW TO DO HIP HINGES?

Start by standing with your feet slightly more than shoulder-
width apart, toes pointed slightly outward. Place the dowel
vertically on your back. Grasp one end with your right hand in
the natural curve of your neck and the other end with your left
hand in the small of your back.

Make sure the dowel is touching the back of your head, your
upper back, and the area where your low back meets your
butt (sacrum). To perform the hip hinge:

1. Shift your weight to your heels and push your hips back
towards the wall behind you while you hinge forward at
the hips. Think about sticking your butt out behind you. As
you hinge, the dowel should not lose contact with those
three points. If it does, you know you’re doing the move
incorrectly.
2. Lower your torso until it’s midway between vertical and
parallel to the floor. Pause. Keep a slight bend in your
knees during the downward and upward phase.
3. Reverse the movement by contracting your glutes and
pushing your hips forward and upward to return to the
starting position.

BENEFITS OF HIP HINGE

The hip hinge is a fundamental movement pattern that helps you perform essential tasks
such as bending over and picking things up. It’s also required in many strength training
movements such as the deadlift, barbell hyperextension,
straight-leg dumbbell deadlift, kettlebell swing, power
clean and more.

The hip hinge exercise can help strengthen your core,

which may lead to reduced back pain, improved balance,
and better flexion, extension, and rotation of your trunk.
Stronger core muscles can also boost your fitness and
athletic performance.

OTHER VARIATIONS
The hip hinge is a challenging movement that requires a lot of practice. If you’re not able
to perform it correctly after a few tries, you may need to modify the move.

USE A WALL
An easy way to make the hip hinge more
user-friendly is to use the wall as a guide.
To do this, stand with your back to a wall,
about three inches away from it. Start
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hinging at the hips by touching your butt to the wall (stick your butt out to do this). Make
sure to keep a neutral spine and a nice flat back. This is a short distance, so it should
be simple to accomplish.

Once you can do this several times, try stepping out another inch or two and perform the
same modified hip hinge. Stick with this pattern until you are completely away from the
wall and able to do a full hip hinge.

ADD KETTLEBELL
If you’ve mastered the basic hip hinge, you might
be wondering how to make it more advanced.
An excellent way to make this move more difficult
is to use a kettlebell. Start with the kettlebell swing
exercise and progress to more challenging moves
using the kettlebell.

UPGRADE TO DEADLIFT
Finally, you can put the hip hinge into action by
performing a deadlift exercise. If you’re just getting
comfortable with this movement, make sure to use a
weight that is on the lighter side. Focus on the form,
not the amount of weight you can lift.

UPPER BODY
Horizontal push and pull exercises focus on pulling weight towards your torso or pushing
the weight away from your torso.

Horizontal back exercises are especially beneficial to improve your:

• Upper back muscles

• Shoulder mobility; or
• Poor posture.
Horizontal pull exercises are versatile.
And, as with any exercise, intention
matters.
You can do the same exercise while
focusing on different parts of your body
and get different results. Altering form in
an exercise can strengthen a completely
different muscle
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A quick list of horizontal pull exercises include:

• Inverted Row
• Bench Row
• Bent-Over Row (Bilateral, Unilateral, Barbell, Dumbbell, Kettlebell, etc.)
• T-Bar Row
• Seated Row
• Kneeling Single-Arm Row

HORIZONTAL PULL UP
Do you struggle with maintaining a good posture? Do you ever hunch over your cell
phone or computer and often find yourself in pain?

Horizontal pull-ups, also known as inverted rows, are great for your back — But
only if done correctly.

They help strengthen shoulder blade retraction or that movement that happens
when you try to pull your shoulder blades together.

Equipment may include:

• Barbell
• Towel
• Low rings or suspension trainer

While performing a horizontal pull up, you’ll target muscles like your:

• Latissimus Dorsi (aka Lats, the broadest muscle in your back)

• Rhomboids (shaped like a rhombus, these muscles are found in your upper back)
• Lower and Mid-Trapezius (aka Traps, a major muscle in your upper back and neck)
• Biceps
• Core
• Forearm muscles

How to Perform a Horizontal Pull Up

To perform horizontal pull ups, you can vary the equipment you use.
1. Your body is going to be in a plank position under a barbell and you’re facing up.
2. Your body should form a straight line from your head to your heels.
3. When you pull yourself up towards the barbell, your entire back is engaged.
4. Your legs are engaged to maintain the plank position.
5. Your elbows drive down towards your ribs as your shoulder blades squeeze
together. Then slowly release the movement.
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HORIZONTAL PULL EXERCISES: BODYWEIGHT

Horizontal pull-ups, or inverted rows, and TRX rows naturally rely on bodyweight.

You’re pulling up your own bodyweight upwards and engaging your entire
body.

As you pull upwards, your body remains in a plank position which requires a strong
core, firm legs muscles and an engaged back and shoulders to accomplish.

Here are some options that require little-to-no equipment:

Towel row or incline towel row: If you have a sturdy door, a pole, or a banister your
towel can replace the suspension band or barbell needed for TRX rows or horizontal
pull-ups.

Bench/Chair row: If you have a sturdy bench at home, this is a great way to do a
horizontal pull-up at home. You can pull yourself up to a table or bench or situate one
chair on either side of you. Make sure they can hold your weight and won’t shift when
you move.
Don’t have kettlebells or dumbbells? Get creative! Take a look at the exercises you
want to do, and see if any items around your home can be held securely while doing
them. You can use your imagination and try these alternatives instead:

o Paint cans
o Large jars of canned tomatoes
o A soup pot
HORIZONTAL PUSH EXERCISE

A horizontal exercise is one in which your arms move perpendicular to your body (i.e.,
directly in front of you).

Horizontal pushing exercises are where your hands move away from you, while
horizontal pulling exercises are where you bring your hands closer to you.

What Muscles Does the Horizontal Push Work?

Horizontal pushes train the powerful muscle

groups on the anterior side of your upper body.
These include the chest, deltoids, serratus
anterior, and even the triceps.

What’s great about these exercises is that you

can change your hand placement to target
different prime movers or emphasize one
muscle group over the other.
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The horizontal push is any exercise where you flex and extend your elbows directly in
front of your body.

These elbow extension exercises can be done while seated, standing, laying on your
back, or from a push-up position.

When doing a horizontal push, you must

pay attention to what your scapulae are
doing.
Specifically, your scapula (shoulder
blades) must retract when you are at the
bottom of the movement (when your elbows
are completely flexed).

Horizontal Push Exercises with Bodyweight (No Equipment)

The following exercises are classics and represent some fundamental basic movement
patterns.

Push-Ups
• Squat down and place your hands on the floor at
about shoulder-width
• Straighten your legs out behind you so that your
body makes a straight line
• Brace your core and squeeze your glutes and
maintain these muscles engaged the entire time
• Begin the descent by tucking your elbows to a 45-
degree angle to your body
• As you descend, make sure that your spinal
alignment doesn’t change
• At the bottom position, make sure to retract your shoulder blades
• Reverse the movement by pushing through your hands and extending your elbows

Close Grip Push Up

• The close-grip push-up is exactly like the

regular push-up but with a slightly closer
hand position
• As always, keep your core tight, and glutes
engaged, and do not let your hip sag or arch
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Decline Push Up

• The decline push-up is done with your feet on an elevated

platform – usually a bench, box or a chair
• This will shift more of your body weight onto your upper
chest and shoulders
• The remainder of the exercise is pretty much the same

DIPS
• Find two tall parallel bars or some sturdy chairs
that can support your body weight
• Press your hands down onto the bars with straight
elbows to lift your body off the ground
• Make sure to keep your core tight and avoid
shrugging
• You may need to cross your legs behind you
• Begin the descent by tucking your elbows
close in toward your body
• It is essential that you keep your shoulders
back and do not let them roll forward in your socket
• The best way to maintain good form is to keep
your chest proud and retract your shoulder blades as you reach the bottom
• It is normal for your upper body to have some forward lean to target the chest more

▪ ACTIVITY/ EXERCISE/ ASSIGNMENT

• Online quiz- NEO LMS

• Online discussion and Q and A

• Online Survey

▪ SUPPLEMENTARY LEARNING MATERIALS

1. PathFit 1: Physical Activities Toward Health and Fitness

▪ REFERENCES

https://www.webmd.com/fitness-exercise/health-benefits-of-squats
https://www.healthline.com/health/exercise-fitness/lunges-benefits#overall-benefits
https://www.inmotionoc.com/horizontal-pull-exercises/