Welcome.
This page supports the Social Wellness Strength Guide and Workout Deck.
Here you’ll find demonstration videos for the main movement patterns used throughout the book.
You do not need to master everything.
You need to move well, consistently, and safely.
Exercises are organised by movement pattern:
• Squat
• Hinge
• Lunge
• Push
• Pull
• Core
• Carry
• Conditioning
SQUAT PATTERN
The squat pattern primarily targets the quadriceps and glutes, with support from the core and adductors.
It trains your ability to sit, stand, climb stairs, and get off the floor.
Bodyweight Squat
Primary muscles: Quadriceps, Glutes, Core
Watch demonstration video
Goblet Squat
Primary muscles: Quadriceps, Glutes, Core
Watch demonstration video
Box Squat
Primary muscles: Quadriceps, Glutes, Core
Watch demonstration video
Wall Sit
Primary muscles: Quadriceps, Glutes, Core
Watch demonstration video
HINGE PATTERN
The hinge pattern teaches you to bend from the hips while protecting your spine. It primarily strengthens the glutes and hamstrings, with the lower back and core providing stability. This is the pattern you use when picking something up safely.
Glute Bridge
Primary muscles: Glutes, Hamstrings
Watch demonstration video
Hip Thrust
Primary muscles: Glutes
Watch demonstration video
Romanian Deadlift (RDL)
Primary muscles: Hamstrings, Glutes, Lower Back
Watch demonstration video
Deadlift
Primary muscles: Hamstrings, Glutes, Lower Back
Watch demonstration video
LUNGE / UNILATERAL PATTERN
Unilateral movements train one leg at a time. They improve balance, coordination, and side-to-side strength. Lunges and step-ups primarily target the glutes and quadriceps, while also challenging your core and stabilisers.
Reverse Lunge
Primary muscles: Glutes, Quadriceps
Watch demonstration video
Walking Lunge
Primary muscles: Glutes, Quadriceps
Watch demonstration video
Step-up
Primary muscles: Glutes, Quadriceps
Watch demonstration video
Rear Foot Elevated (RFE) Split Squat
Primary muscles: Glutes, Quadriceps, Hamstrings
Watch demonstration video
Split Squat
Primary muscles: Glutes, Quadriceps, Hamstrings
Watch demonstration video
PUSH PATTERN
Push movements train the muscles that move weight away from your body. They strengthen the chest, shoulders, and triceps, with the core stabilising throughout. These movements support pressing, pushing doors, and getting up from the ground.
Push-up
Primary muscles: Chest, Triceps
Watch demonstration video
Incline Push-up
Primary muscles: Chest, Triceps
Watch demonstration video
Shoulder Press
Primary muscles: Shoulders. Triceps
Watch demonstration video
Push Press
Primary muscles: Shoulders, Triceps
Watch demonstration video
PULL PATTERN
Pull movements train the muscles of the upper back, including the lats, rhomboids, and rear shoulders. They are essential for posture, shoulder health, and balancing pushing work. Pulling strength helps you lift, carry, and support your own bodyweight.
Bent-over Row
Primary muscles: Lats, Mid-back, Biceps
Watch demonstration video
Single-arm Row
Primary muscles: Lats, Biceps
Watch demonstration video
Inverted Row
Primary muscles: Lats, Biceps
Watch demonstration video
Pull-up
Primary muscles: Lats, Biceps
Watch demonstration video
Lat Pulldown
Primary muscles: Lats, Biceps
Watch demonstration video
CORE PATTERN
Core training is about resisting movement and maintaining control, not just flexing forward. It includes the abdominals, obliques, deep stabilisers, and lower back. A strong core supports every other movement pattern.
Plank
Primary muscles: Core
Watch demonstration video
Side Plank
Primary muscles: Obliques
Watch demonstration video
Dead Bug
Primary muscles: Anti-extension Core
Watch demonstration video
Sit-up
Primary muscles: Abdominals
Watch demonstration video
Crunch
Primary muscles: Abdominals
Watch demonstration video
V Sit-up
Primary muscles: Abdominals
Watch demonstration video
Shoulder Taps
Primary muscles: Core, Shoulders, Stabilisers
Watch demonstration video
CARRY PATTERN
Carries train your ability to hold and move weight while staying upright and stable. They strengthen the grip, shoulders, core, and hips. Carries are simple but powerful for building real-world strength.
Farmer Carry
Primary muscles: Core, Grip
Watch demonstration video
Suitcase Carry
Primary muscles: Obliques, Grip
Watch demonstration video
CONDITIONING MOVEMENTS
Conditioning movements combine strength and cardiovascular demand. They challenge coordination, power, and endurance. These exercises elevate the heart rate while reinforcing strong movement patterns.
Kettlebell Swing
Primary muscles: Hamstrings, Glutes, Lower Back
Movement: Hinge
Watch demonstration video
Burpee
Primary muscles: Chest, Shoulders, Quadriceps, Glutes, Core
Watch demonstration video
Box Jump
Primary muscles: Glutes, Quadriceps, Calves, Core
Watch demonstration video
Wall Ball
Primary muscles: Glutes, Hamstrings, Shoulders, Upper Back, Core
Movement: Squat + Vertical Push
Watch demonstration video
Ball Slam
Primary muscles: Lats, Shoulders, Core, Glutes
Watch demonstration video
Thruster
Primary muscles: Quads, Glutes, Shoulders, Triceps
Movement: Squat + Vertical Push
Watch demonstration video
Head Cutter
Primary muscles: Glutes, Hamstrings, Shoulders, Upper back, Core
Movement: Hinge + Squat + Vertical Pull + Vertical Push
Watch demonstration video
Clean and Press
Primary muscles: Glutes, Hamstrings, Quadriceps, Shoulders, Upper back, Core
Movement: Hinge + VertiPush
Watch demonstration video
These videos are here to support your technique.
They are tools, not workouts.
Focus on mastering a few main movements consistently. Strength comes from repetition and progression, not constant variety.
New Social Wellness demonstration videos will gradually replace external links as they are uploaded.
Social Wellness 