what's up guys jeff cavaliere
athletenext.com today we continue our
perfect workout series and this one's
all about the beginners i have a perfect
full body workout for you that's going
to take you through step by step i'm
going to give you exactly what you have
to do not actually just for a couple
weeks but for three months i want to
make sure that you get this right so
that being said guys let's start
breaking down 10 essential movement
patterns that every beginner must master
okay so it's not only important to
understand that there's these 10
movement patterns that you have to
master but within the movement patterns
there's some exercise variation that we
want to build upon we're going to take
them from level one to two to three and
the difference between these levels is
either the complexity of the exercise or
the amount of weight that you can use to
load on the exercise because it's gonna
be important to make sure you're pushing
yourself forward in both of those cases
so what does it look like well the first
movement pattern is something we call
the horizontal push this is where we use
the shoulders the chest and the triceps
to do a movement like let's say the
push-up at the most basic level and i
like the push-up as a level one
variation because it demands that you
build some scapular control with your
hands placed for me on the ground we
move from there though to a dumbbell
bench press we take away the ground as
something that can assist us to building
that stability and we now have to have
that stability ourselves the good thing
about using dumbbells is that because
they can float freely if you have any
stark imbalances between the right and
left sides you're going to see it here
because when we move to level three when
you perform the barbell bench press if
you have those imbalances there they can
kind of be hidden because both hands are
placed on a fixed bar we move on to the
next movement pattern and this is the
vertical push here we're talking mostly
about the shoulders and the triceps
overhead pushing activities and we start
with a one arm dumbbell press and it's
easier to move one arm at a time because
again you can look for those imbalances
between the right and left side and
there's less core control that's
demanded of you by using just one
dumbbell at a time but when we step it
up to level two we now have to push both
of them together again additional weight
being moved over your head requires more
core stability and control but we're
gonna get to that if we progress the
right way and we move to level three
here and that's once again where we
incorporate the barbell overhead press
you have to now move your body around
the bar as opposed to the dumbbells
around your body which increases the
complexity but you also can load this
exercise even heavier we then move to
the next pattern the horizontal pull so
now we're talking about biceps and back
and we start with something called the
chest supported row when we get in this
position we don't have any demands on
our low back strength to be able to do
the row we can focus on our ability to
get stronger and develop those pulling
muscles we can take away that support
though and move in level two to a tripod
position and here you still have a
little bit of support you're not having
to support your entire body in space
with your low back but you have
minimized that level of support and
increase the demand in the weight used
here on your pulling muscles and then of
course we can move freely at level three
to the barbell row where now you do have
to have that support and strength of the
low back to keep your body in the right
posture and position to be able to pull
in this case heavier weights we then
move to the fourth position here and is
the vertical pull and we know that at
the base level here guys we're talking
about something like a pull down and if
you have access to a pull down machine
you can obviously weight this to a
degree that's able to be done by even a
very ranked beginner with light weights
being used or if you don't have access
to that you can simply use a band over a
pull-up bar and do a banded version of a
pull-down when we take it to the next
level we're obviously trying to get
ourselves to be able to do pull-ups so
now we use a band though in an assisted
pull-up situation this band is going to
unweight your body by anywhere from 50
to up to 80 pounds depending upon the
resistance of the band that you're using
and of course our goal is to ultimately
get in level 3 to your ability to do
pull-ups themselves without any
assistance at all which brings us to our
fifth movement pattern and that is the
hinge and it's not about pulling with
your upper body at this point but
learning how to pull with your posterior
chain and hips because they're some of
the most powerful pullers in the entire
body if you learn how to do it right so
what we do is we start with something
here called a pull through at level one
where we're simply focusing on hinging
back at the hips and then using powerful
hip extension to drive yourself back to
a vertical position and we take it to
level two here with an rdl not having to
take it fully off the ground as we will
in a deadlift but simply learning how to
use those hips in an abbreviated range
of motion to get through that powerful
hip extension and of course as i
mentioned already level three takes it
to the floor through one of the best
exercises we can do and it's the
deadlift the gold standard of posterior
chain strength and development which
brings us to the next movement pattern
and it's the squat and here guys we're
talking about your ability to move your
body up and down in space and of course
we're going to start with a variation of
a squat it's the dumbbell drop squat the
thing i like about this more than any
other is that it actually will teach any
beginner the exact place their body
should be in space when they perform the
squat because the dumbbell will drop
right down through the center of gravity
and take your body into the right
position but we simply can't load that
heavy enough to progress forever so we
have to now learn how to bring that
dumbbell up in level two to a goblet
position it's a bit more challenging but
you have to be able to control that up
there as well which is a perfect
transition to level three and it's the
classic back squat and here of course
we're gonna be able to use the most
amount of weight while still staying
true to the mechanics we used on
perfecting the squat with the lighter
weights now the seventh and eighth
movement patterns are actually related
they're a variation on the lunge and as
an athletic strength coach guys i can
tell you right now the lunge is one of
the most overlooked but beneficial
movement patterns that you need to
master we start with a static variation
we're just going to move our body up and
down in space similar to a squat but
with one leg out in front of the other
and we start with a simple body weight
split squat right unweighted remember
the complexity or the weighting of the
exercise determines which level we're at
and to take it to level two we actually
now add weights in the same dumbbell
split squat position working each side
obviously but going straight up and down
and building the strength in our quads
and then we take it one step further to
one of my favorite exercises of all time
it's the dumbbell bulgarian split squat
again working one side but certainly we
can increase the load that we use here
and the challenge on the front leg as
well and then we want to add some
movement to it and that's where the
dynamic lunge variation comes in at
level one you're looking at again a body
weight situation where performing a
reverse lunge i like the reverse lunge
because it's more forgiving on the knees
if you have any current knee issues we
then take it to level two where we add a
single dumbbell to the situation here we
do a single sided or a suitcase reverse
lunge this is good because it's going to
demand increased stability of your hips
in the frontal plane while you still
perform that sagittal plane motion and
of course we can add one more dumbbell
to the equation in level three to
perform the heaviest variation and it's
simply the dumbbell reverse lunge we
move on to the ninth movement pattern
here guys and it's a core flexion move
realizing that the flexion of the spine
and the rotation of the pelvis are
crucial to learning how to contract your
abs properly we're going to start with
something very simple on level one with
a roll up this is a pilates movement
that teaches you not only how to get up
off the ground but to control that
segment by segment as you lower yourself
back down to the ground which brings us
to level two where we now can perform
something called the jackknife and with
the legs now kept off the ground we have
some additional weight challenge because
the legs themselves are going to provide
that and at level three we have
something even more difficult which is
the hanging knee raise which now demands
that your body can be controlled while
hanging from a bar we're trying to curl
the pelvis and not just simply use the
hip flexors and lift the knees up and
then finally we have the carry which is
another one of those overlooked movement
patterns but no less important guys you
got to learn how to build your grip and
hand strength and be able to dynamically
move it in space we start with a
suitcase carry at level one where we
have a single dumbbell at one side of
course you can be working both sides we
move to a farmer's carry where we have a
dumbbell on each hand now which is going
to obviously increase the amount of load
that you're carrying around and then we
move to the third and most challenging
of these and that is the overhead carry
once you get those arms up overhead like
i alluded to back with the press there's
a lot more core demands placed on your
body
all right so now how do we work our way
through these levels and these movement
patterns so that you have the exact plan
that you need to follow well we start
with our first month of training here
and it's divided into three workouts an
a a b and a c the a and b workouts are
your total body workouts that are
performed in alternating fashion on
monday wednesday and friday so you go in
week one a b and a and in week two b a
and b and you'll repeat that through
weeks three and four the c workout will
fall in the days in between on tuesdays
and thursday throughout the entire month
so now with those 10 movement patterns
how do we split them up over the course
of a b and c well we start with a in an
a here we start with the squat movement
pattern followed by the vertical push
the horizontal pull and then the lunge
in this case the static lunge variation
and in the b workout we have the hinge
the lunge this time done dynamically
the horizontal push
and then the vertical pull and the c
workout we actually pair together those
last two that i mentioned the core
flexion movement pattern and the carry
movement pattern all right so what does
that mean now for month one specifically
what are you gonna actually follow well
we have those movement patterns again
broken down into those three workouts
and the exercises that we drop in here
are those level one exercises each of
these exercises is going to be performed
for three sets to 12 to 15 repetitions
to form failure or to form failure alone
on the body weight only exercises now
the goal here guys is to build up your
ability to perform and master these
movements it's not about loading the
weight yet that's why the rep range is
higher and you might say to yourself but
i already do bench press we're taking a
step back here guys we're only talking
about six workouts over the course of
this month i want to ensure that you
learn how to build that foundation once
again from the ground up to master these
movements to set you up for nothing but
success down the line so each of the
workouts shown here can do exactly that
for you and prepare you for the next
month which brings us to that month too
in a month two now we increase the level
as well to the level two exercises the
structure is going to stay the same we
still have the same grouping of the
movement patterns except this time with
the change in exercises we have new
workouts so now we have d e and f with d
and e being those total body workouts
done in alternating fashion on monday
wednesday and friday and then we have
those core and carry workouts done on
tuesdays and thursdays with the level
two exercises now in place here guys you
can see as i drop them in the goal has
changed a little bit transitioning away
from just building that foundation to
now actually trying to build strength
upon that foundation and the reps and
sets will change as well the reps are
going to drop down to the 8 to 12 range
picking a weight that you fail within
that rep range but still can complete
every single repetition you do in good
form also giving you the option to add
an additional set here to build upon
that volume as you continue to build
your experience in these movement
patterns
which then sets us up for that success
as i said at level three so now in month
three guys you actually can do this for
longer than a month talk about a video
that keeps on giving here guys i wanted
to make sure that our beginners out
there had something to follow where they
can make the best gains and experience
the most success possible we've built
that foundation up and now we're gonna
break it down again one more time with
the h the g and the eye workout still
broken down with the same grouping of
movement patterns but now we introduce
those level three exercises and what
you're left with in these level three
exercises are the traditional barbell
exercises that you can perform for
strength in three sets of five or three
by eight fashion with the idea being to
build that foundation of strength now on
that really stable foundation that
you've taken the time to rebuild from
the ground up as we perform these
exercises guys if you can do the three
sets of five you want to make sure that
you continue to add weight progressively
overload these movements you would do
that by adding five pounds to each
workout on each lift if you were able to
successfully achieve the three sets of
five in the previous workout if for some
reason you didn't get all three sets of
five then you would repeat the weight
that you used the previous workout if
once again you failed you maybe overshot
the weight that you chose you drop that
down by five pounds and repeat until you
can master all three sets of five in
terms of the weight you're gonna use
here guys to start you're gonna pick a
weight that you know you can perform the
five reps for but it's still going to
challenge you you're always going to be
able to adapt them as we go based upon
the success or failure i just mentioned
and with that guys you've got a
step-by-step game plan as always i'm
leaving the screenshots here for you to
take and make sure that you can follow
this plan step by step and where would
you go from here it really is up to you
guys if you want to continue to build
out that strength you can certainly
stick in that third phase here and that
level three and continue to add weight
and do that if you want to shift your
goal entirely you want to just focus on
building muscle whatever it is guys i've
actually got step-by-step plans that
include nutritional game plans as well
all over at athenex.com guys you found
the video helpful make sure you leave
your comments and thumbs up
where are you you're late this is a
beginner video i'm not a beginner
anymore oh you're not no take a look at
these muscles why do you always show
your biceps when we're talking about
beginners they look good okay guys if
you found the video helpful and you want
to see others in this series make sure
to leave your comments and thumbs up
below let me know i can cover i'll do my
best to do that for you if you haven't
already done so make sure you click
subscribe and turn your notifications so
you never miss a new video when we put
one out and what do you what is this
showing off quads you said different
muscles guys i'll see you later