There are 7 movements that, if done regularly, will prepare us for almost every demand of modern daily life.
The are running, hinging at the hips, lifting, throwing, jumping, pushing and pulling. Read on to discover my top 7 most useful exercises for training these movements.
Running– We run as children and some adults continue to fit running into their busy lives. We can add running and running intervals into our programs. Depending on how you do it you can develop: Power-10s to 15s short sprints and hill sprints Stamina-30s to 120s intervals Endurance-long, slow distance running Running is useful for playing spontaneous ball games, running for the bus or raising $ for charity participating in a local run. 
Hinging at the Hips– Squats! The daddy of all strength exercises! Practice squatting every day and you will live longer because hinging at the hips is perhaps the most fundamental movement we do. Useful for: getting out of a chair. Do not underestimate how important this is. Think about it.
Lifting– kettle bells, tubing and dumbbells will increase your upper body strength. Useful for effortlessly picking up small children or shopping bags.
Throwing- medicine ball squat throws or simply throwing punches during a boxing session. Cleaning out the garage or working in the garden can be fun when you literally throw things out!
Jumping– Try standing long jumps and box jumps. Being able to jump high and far will get you out of trouble one day. Useful for: jumping over puddles.
Pushing– Push-ups. There are many variations. Try a Spider-Man push-up. Useful for: pushing cars that won’t start.
Pulling– Pull ups. Grab a resistance band, a TRX or a buddy and a towel and start pulling! Useful for: opening jammed or heavy doors.
Email: oneillconditioning@hotmail.com
Web: www.oneillconditioning.com
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