Your Natural Movement Patterns – And Why You Should Train All 7

Most people train for how they want to look.
We train for how we want to move.

At CaliUnity, we don’t just throw workouts at the wall.
We train around seven core human movement patterns – the way your body was designed to move.

If you train these properly, you’ll:

• Move better

• Stay injury-free

• Build real strength

• Feel confident for life

Let’s break them down.

The 7 Movement Patterns

✅ Push – Push-ups, overhead presses, ring dips
✅ Pull – Pull-ups, rows, band curls
✅ Squat – Air squats, goblet squats, pistol progressions
✅ Hinge – Hip thrusts, bridges, deadlift variations
✅ Lunge – Forward, reverse, side, walking
✅ Gait – Walking, running, skipping, crawling
✅ Rotation / Anti-Rotation – Russian twists, carries, band holds

These patterns cover every direction your body can move.
Ignore one, and your training gets lopsided.
Train them all, and your body works as a system – strong, balanced, adaptable.

Why This Matters More Than Ever

Modern life pulls us into:

• Sitting

• Slouching

• One-directional movement

If you only train your "mirror muscles" and ignore these patterns, you feel stiff, sore, and stuck.

But when you train the right way?
You unlock movement freedom, strength, and confidence doing real-life things – from climbing stairs to carrying shopping to hanging from rings.

“It doesn't seem appropriate to call CaliUnity a gym… the whole experience is at once fun, supportive, and challenging. For me it has been transformative.”
— Rich, 5-star Google Review ⭐️⭐️⭐️⭐️⭐️

A Sample Movement Pattern Plan

Here’s how we build bodyweight workouts around these patterns:

Day 1 – Upper Push / Upper Pull / Rotation
Day 2 – Squat / Hinge / Anti-Rotation
Day 3 – Lunge / Gait / Lower Push & Pull
Day 4 – Repeat Day 1 with variations (or aerial/advanced work)

This is exactly the kind of structure we use at CaliUnity – and why every session works your body as a unit, not in pieces.

Real Tip: Control Before Complexity

Before adding speed, reps, or weight – learn the movement.
Slow reps = better control = less injury = more strength.

Build muscle. Build motor control.
That’s how we do it at CaliUnity.

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