Happy Thursday, !
If someone asked me...
"What's the best workout I can do?"
My answer probably wouldn't be a specific workout.
It would be this:
Make sure you're training these five movement patterns on a regular basis.
Why?
Because together, they work almost every major muscle group in your body and build the kind of strength that carries over into everyday life.
Whether you're lifting groceries, getting up off the floor, carrying your kids or grandkids, or simply wanting to stay strong as you age... these movements matter.
Here's a simple workout you can try this week.
The Back-to-Basics Workout
Warmup
Spend 5-10 minutes doing light cardio and bodyweight exercises: "light cardio, squats, arm circles, etc."
Or click here to watch this full-body warm-up routine
Main Workout
Complete 3 to 4 rounds, resting " rest period - ex. "60 to 90 seconds" between rounds.
✅ Hinge pattern - ex: Romanian Deadlift, 10 to 12 reps.
Hinge note - ex. Push your hips back, keep a soft bend in the knees, and feel the stretch in your hamstrings.
✅ Push pattern - ex: Dumbbell chest press, 8 to 12 reps.
[push note - ex. Don't have dumbbells nearby? Try pushups instead.
✅ Squat pattern - ex: Goblet Squat, 10 to 12 reps.
Squat note - ex. Keep your chest tall and knees tracking over your toes.
✅ Pull pattern - ex: "Bent-Over Row, 10 to 12 reps.
Pull note - ex. Keep your core braced and squeeze your shoulder blades together at the top.
✅ Lunge pattern - ex: Reverse Lunges, 8 to 10 reps per side.
Lunge note - ex. Keep your front knee stacked over your ankle and your torso upright.
Finish with myofascial stretches and ELDOA to support joint and spine health.
Want to make it more challenging?
Move from one exercise to the next with very little rest for a great strength-and-conditioning workout.
Want to focus on building strength?
Slow it down, take your time between sets, and challenge yourself with a little more weight.
Try it and let me know how it goes!
💪 Ready to get back to basics with your workout routine?
Join us Saturday, December 12, 2026, at 5 PM EST for the Back-to-Basics Workout session.
Suitable for all fitness levels.
Reply "back to basics" to receive the Zoom link.
Keep up the good work,
Coach Lu
Ludwight Rigueur, SMTh, SMTr, LMT, BMP, Qigong Instructor
Rigueur Soma Performance
w: https://www.rsomaperformance.com/
Booking Page: shor.by/RSPbookPage
Access past newsletters through this link:
https://sendfox.com/rsomaperformance/feed
Or reply with the words "Functional Strength," and I'll send you the info ASAP.
1 comment
Join us Saturday, September 12, 2026, at 5 PM EST for the Back-to-Basics Workout session. Suitable for all fitness levels. Reply "back to basics" to receive the Zoom link.