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Years Experiences
The fundamental movement patterns form the foundation of all strength training and functional movement. Mastering these movements improves strength, mobility, injury prevention, and athletic performance. Whether you’re a beginner or advanced, these patterns are essential for safe and effective training.
1-587-358-3355
Master these foundational movements to build strength, mobility, stability, and endurance across your entire body. From squats to carries, each movement targets key muscle groups for balanced, functional fitness.
SQUAT – Lower body strength & mobility
HINGE – Posterior chain (glutes, hamstrings, lower back)
LUNGE – Single-leg stability & balance
PUSH – Upper body pressing strength
PULL– Upper body pulling & posture
ROATATION – Core control & athletic power
CARRY – Grip strength, core stability, and endurance
Essential for leg strength, mobility, and athletic power. Mimics daily movements like sitting and standing.
Quads, hamstrings, glutes, core
Bodyweight squat, goblet squat, barbell squat
Strengthens the glutes, hamstrings, and lower back, preventing injury and improving athleticism.
Glutes, hamstrings, lower back
Deadlifts, kettlebell swings, Romanian deadlifts
Enhances balance, coordination, and lower-body stability, crucial for injury prevention and sports performance.
Quads, glutes, hamstrings, core
Forward lunges, reverse lunges, Bulgarian split squats
Develops upper body strength, shoulder stability, and pressing power.
Chest, shoulders, triceps
Push-ups, bench press, overhead press
Strengthens the back, improves posture, and balances pushing movements.
Lats, traps, biceps, rear delts
Pull-ups, rows, face pulls
Improves core strength, spinal stability, and athletic movement.
Obliques, deep core muscles, glutes
Russian twists, cable chops, med ball rotational throws
Enhances grip strength, core stability, and functional endurance.
Core, shoulders, forearms
Farmer’s carries, suitcase carries, overhead carries
Mastering these foundational movements enhances strength, mobility, and stability while preventing injuries. Prioritize movement quality over intensity for long-term progress.
1-587-358-3355
Initial appointment are 1 hour, follow up appointments depend on your specific needs and practitioner.
In almost all cases, yes. Although, there may be times when imaging or a different diagnostic intervention is required before proceeding with treatments.
This depends on many factors; your therapist will provide recommendations based on your specific needs and goals. Many of our clients like to come in every 4-6 weeks for maintenance after full recovery in order to maintain their health.
Our chiropractors and physiotherapists are fully trained to deal with any injury but you may have a preference. We recommend reading their bios and if you have further questions please reach out to us.
Yes, our chiropractors and physiotherapists are trained in and qualified to assess and treat injuries sustained in a motor vehicle accident.
Yes, you always have the final say in exactly what happens in your appointment. Our team of chiropractors and physiotherapists have a wide set of skills to help you with your pain no matter what your preference is. They will give you a diagnosis and plan, and explain the pros and cons to each, every treatment will be discussed with you before it happens.
Many physiotherapists and chiropractors practice differently and have different standards. We are evidence based and always learning. Our entire clinical team is dedicated to helping you resolve your pain and reach your goals as quickly as possible, caring about your outcome just as much (if not more) than you. If you are not responding to a trial of care as expected, you will be referred to the proper next step.
Loved my facial acupuncture with hydra jelly mask with Danielle! It was incredibly relaxing, I recommend it for everyone!
I have only seen Adam once, but he was extremely thorough and I feel 100 times better! Look forward to getting healthier and our next visit!
I went to Adam for what turned out to be Piriformis Syndrome. He is great listener was extremely helpful. He modified the stretches when they were not working for me. My issue resolved in two sessions.
