Welcome back to our fitness blog at Industrious Frisco in Frisco, TX! In our first post, we explored moving well within your abilities. Our second dove into coaching specific movements like squats and push-ups. Today, we’re taking a step back to focus on why we prioritize movement patterns—like squatting, hinging, or pushing—over specific exercises. This approach, rooted in our coaching philosophy at Industrious Frisco, builds stronger, more resilient bodies for everyone, from Frisco professionals to weekend warriors.

The Power of Movement Patterns

A movement pattern is a fundamental way your body moves, like squatting to sit or pushing to open a door. Unlike specific exercises (e.g., a barbell back squat), patterns are versatile and functional, translating to daily life and sports. By focusing on patterns, we ensure you move safely and effectively, no matter your starting point. This aligns with our self preservation / longevity-inspired philosophy: train movements that last a lifetime, not just chase a single lift.

Example 1: The Squat Pattern

What It Is: Squatting involves bending at the hips and knees to lower your body, like sitting in a chair. It’s key for mobility and strength in daily tasks.
Coaching Approach: At Industrious Frisco, we assess your squat pattern first. Can you lower with knees tracking over toes? If mobility is limited, we start with a box squat to a bench, ensuring your chest stays up. For a client recovering from knee issues, we might use Patrick Steps to build strength safely. Advanced clients progress to goblet squats with a dumbbell. This scalability ensures everyone masters the pattern before adding complexity.
Try at Home: Practice 3 sets of 10 box squats to a sturdy chair, focusing on smooth, controlled motion.

Example 2: The Hinge Pattern

What It Is: Hinging involves bending at the hips while keeping a flat back, like picking up a box. It’s critical for back health and power in movements like jumping.
Coaching Approach: We begin with bodyweight hinges, teaching you to push your hips back while keeping knees soft. For beginners, we use a dowel along the spine to reinforce alignment. A busy Frisco parent might start with Romanian deadlift variations using light kettlebells, while an athlete might progress to heavier deadlifts. Our HALO sessions often include hinge-focused drills to build explosive power safely.
Try at Home: Do 3 sets of 12 bodyweight hinges, reaching back toward a wall to feel the hip drive.

Example 3: The Push Pattern

What It Is: Pushing involves moving weight away from your body, like pushing a heavy door or doing a push-up. It strengthens your chest, shoulders, and arms.
Coaching Approach: We tailor the push pattern to your ability. Beginners might start with wall push-ups to nail a straight body line, while stronger clients use bench presses. For a client with shoulder pain, we modify with incline push-ups or landmine presses to reduce strain. Every push emphasizes shoulder stability, inspired by our focus on injury prevention and longevity.
Try at Home: Perform 3 sets of 10 wall push-ups, keeping elbows at a 45-degree angle.

Why This Matters for You

Focusing on patterns over exercises means you’re training for life, not just the gym. A strong squat pattern helps you climb stairs with ease. A solid hinge protects your back when lifting kids. A reliable push makes everyday tasks smoother. At Industrious Frisco, we use tools like InBody scans to track your progress and create a supportive community to keep you motivated.

Get Moving with Us

Ready to master your movement patterns? Join us for a HALO session at Industrious Frisco or try our at-home tips and share your progress on social media. Let’s build a stronger, healthier Frisco together!