After recently seeing some poor movement form on IG, Luke has teamed up with Harry Woolford to run through some movement patterns and key points to maintaining your form across 5 core exercises.

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BODYWEIGHT SQUAT

• Foot Position: Just about shoulder width apart, with toes slightly turned out.
• Hip-Hinge: Bend the knees slightly, push the hips back a touch.
• Knee Track: Knee should track along toes, when bending into squat.
• Goal: To get hips crease just below the knee.

SPLIT SQUAT

• Feet Position: Comfortable enough apart to go straight down with the back knee. Without shifting forward.
• Glute Tense: Lightly squeeze back leg glute the whole way down.
• Leg Drive: Driving through the front leg on the way up.
• Goal: Maintain stability and levelled hips throughout entire movement.

PUSH UP

Wider Chest Focus

• Hand Position: Wider than shoulder width
• Body Position: Drawing belly button up for a strong tight position in the mid-line. Avoid belly sag.
• Down: Chest should touch floor first, before driving tall.
• Elbows: Should be moving at a 45 degree angle away from the body.
• Goal: Maintaining strong midline position with smooth down up motion.

Narrow Tricep Focus

• Hand Position: Hands in closer under the shoulders.
• Body Position: Same strong tension in the mid-line.
• Elbows: Coming in towards the body, with Triceps used to drive up.
• Goal: Continuing strong midline position with smooth down up motion.

REVERSE LUNGE

• Feet Position: Comfortable enough apart to go straight down with the back knee. Using the back leg for stability
• Leg Drive: Driving through the front leg on the way up. Focussing on the Glute and Quad.
• Goal: Loading into the glute on the front leg being more dynamic than the Split Squat.

HOLLOW ROCK

• Mid-line Position: Arms to the side and shoulders crunching up off the floor. Whilst drawing low abs down to the floor, pulling button to the ground.
• Leg Position: Toes pointed and lifting legs up off the floor. Shaking shows the correct tension has been created.
• Rocking: Little rocks back and forth from the mid-line, keeping tension in the body.
• Goal: Maintaining the tension without getting disconnected in the mid-line. With ribs down and belly button drawn in