According to Rothchild, four functional fitness movements always include it in your classes: squats, push-ups, pull-ups, and single-leg deadlifts. (Nice list of hits, right?) “I always like to mention that a workout should be scheduled from a place of functionality,” she says. “It’s not about the ‘crazy moves’ that we always see on the internet, especially on social media. You always want to think about keeping your program simple but effective.” When you keep things simple, you can easily measure your progress over time. For example, maybe you can increase the number of repetitions or the weight of the dumbbells.
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To make sure you’re reaping the maximum benefits from these fitness moves, we asked Rothchild to break down each move step by step. In addition, he gives a refresher course on the three main keys that he offers in his classes. Show off your playlist and get ready to sweat.
The most common fitness cues coaches give for squats, push-ups, pull-ups, and single-leg deadlifts
1. Squats
“I recommend the squat because it’s one of the functional movement patterns,” says Rothchild. “This knee dominant exercise will target your lower body while working your core. You can expect to work your quads, glutes, hamstrings, adductors along with your rectus or transversus abdominis, obliques, and erector of the column”. In other words, each squat is basically a full body workout. Here are the clues that Rothchild gives over and over again:
- As you lower, press your knees outward slightly to make sure you don’t valgus your knees (knees that bend inward).
- Imagine that you are sitting in a chair. This will help you learn proper weight distribution so you don’t end up putting too much weight on your toes.
- Imagine balancing a book on your head. This will keep your chest up.
2. Push-ups
you are probably no surprised that push-ups made this list. “Nothing beats good old fashioned pushups. They never get easier; you just get stronger. They work your core, pecs, delts, triceps, and even target the serratus anterior. Pushups are a great option.” to focus on the upper body pressing muscles and abs,” says Rothchild. Here’s how to make sure he’s doing it right:
- Press your hands into the ground as if you were using a corkscrew. This will help your shoulders and wrists line up properly.
- Imagine that you are squeezing a million dollar check between your buttocks. This will prevent you from dipping your hips too close to the ground.
- Think of a push-up like a plank in motion. This will encourage you to keep your core busy.
3. Pull-ups
“[These] are one of the most difficult exercises to perform,” says Rothchild, adding that pull-up progressions Y Full pull-ups will improve your grip strength, strengthen your back and core muscles, and work your arms. Ready for your signals?
- If you need help, grab a band for band-assisted pull-ups. Wrap the band around the bar and place your feet on it to help.
- Try a negative pull-up: jump up and focus on the slow descent.
- “If a bar is inaccessible, you can always fall back into a superman position where you lie on the floor with your arms and legs extended, arms and legs slightly off the floor, chin tucked in, elbows down and backwards to imitate the same”. movement pattern like a pull-up,” says Rothchild.
4. Single Leg Deadlift
Get ready for Rothchild’s all-time favorite fitness move: the single-leg deadlift. “This hip-dominating exercise challenges your entire posterior chain while improving balance and stability,” he says. “You’ll work your hamstrings, glutes, core, and ankles. This exercise will definitely ensure better athletic ability, especially when walking, running, and jumping.”
- Imagine that your hips are like the headlights of a car and are looking down. This will prevent you from opening your hip.
- Push your shoulders back and down as you focus on having a long spine. This signal will prevent you from arching your back.
- Drive your heel toward the ground as you come back to standing. This will activate your hamstrings and glutes.
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