7 Moves That Fix Your Entire Body (GUARANTEED)

Did you know that there are seven primitive movement patterns that are requirements for human function? And the catch, most of us can't even do them as we continue to age because we stop doing the things that test them. Today, I'm going to show you seven exercises that train each one of those movement

patterns that you can do in just a little bit of space on the floor that are going to keep you functioning at a high level from now until many, many, hopefully years from now. The first pattern is a basic squat pattern. And the way we're going to train it is with something called the chimp squat. So,

you want to get into a wider than shoulder width foot placement. And all you're going to do is basically perform a sumo squat, which we know is good for stretching out the adductors and also, of course, getting into a deep flexion at the hip. When we're down here though, I want you to be able to shift over,

hands make contact with the ground, and lean into that lead foot. Okay? You come out of it, you go back to center, and you squat back out like you're doing the sumo squat again. Down into the sumo, slide, and then push. Now, a lot of people talk about not wanting the shin to go past the toe or in the direction

of the toe. That's actually incorrect. Biomechanically, in order to get a deep squat, you need to have the tibia move forward. You need to be able to get that ankle into dorsif flexion because when you lose that, that's when the real trouble starts. So, being able to get into that lead foot is a great uh thing

to work on. At the same time, you're working on that adductor stretching. You're getting into that deep hip flexion. And with just this one move, you want to go five to each side, five to the right, and then five to the left.

Each time, trying to get deeper and deeper. Pattern number two is the hinge. And we're talking once again about the hips. And if there's one that is lost more than anything else, it's our ability to actually hinge directly from the hips. This is going to do it for you almost automatically. And it starts

because you want to take a very wide stance. What this does is it forces you move your hips backwards to actually create the hinge right at the hip. When we have a narrow stance and we try to lean ourself backwards, what happens is we usually just bend from the waist. [music] But when we take up a lot

of that mobility from below now with the wide stance, moving the hips backwards is just going to cause that direct hinge that we're looking for. So the activity that we're looking to do is just to sort of sweep the floor. All right, we're going to take our hands down, sweep along the floor if we can with our

fingers. Reach through as far as you possibly can. Come up and reach overhead. Head follows the hands. At this point, I really want to squeeze my glutes. Engage the glutes at the top.

Squeeze your hips forward to try to open this up and stretch it out. Back down. Lead with the hinge. Come down and sweep. Each time I do it and when you do it, what you want to try to focus on is maintaining as much of a little natural curvature in your spine at the bottom.

So when we get to the bottom, ideally you don't want to be folding and allowing this to just sort of cave in.