Pull

In one or both upper limbs, achieve elbow flexion and shoulder extension.

Variables:

  • Shoulder lateral rotation.
  • Shoulder horizontal abduction.

JOINT MOTION

PRIME MOVER

Push

Mostly done with wrist extension but can also be performed with a neutral wrist (flexion/extension). But always with:

  • Elbow extension
  • Shoulder flexion

Variables:

  • Shoulder lateral rotation.
  • Shoulder horizontal abduction.

The subject pushes itself away from the object or surface the force is applied to.

Plank

While in a horizontal position, achieve isometric extension or flexion in the vertebrae, hip, knee, ankle, foot digits.

Isometric lateral flexion of the vertebrae is also possible.

Lunge

In one limb, achieve flexion in two joints, the hip, and knee. In the other limb, achieve flexion in four joints, the hip, knee, ankle (dorsiflexion), and foot digits extension.

Hip hinge

In both limbs, achieve flexion in two joints, the knee, and hip.

JOINT MOTION

PRIME MOVER

ISOMETRIC

True hip hinge

AKA: Stiff legged hip hinge

Achieve flexion in one joint, the hip.

JOINT MOTION

PRIME MOVER

ISOMETRIC

Squat

In both limbs, achieve flexion in three joints, the ankle (dorsiflexion), knee, and hip.

Start position: Standing upright
End position: Squatting

STANCE

JOINT MOTION

PRIME MOVER

ISOMETRIC