Alwyn Cosgrove: Basic Movements and Program Design

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Are you making program design too complicated? Start with basic movements and see if they make the difference your client wants.

A program is a delivery system of everything you know. I don’t care how smart you are until I see the exercise program on paper and I watch this client get in shape—or not.

When clients get in shape, trainers will say, “That was my work.” When they don’t get in shape, they’ll say, “She didn’t follow my advice.”

Folks, it’s all you. It’s 100% your responsibility.

I don’t care if you do movement pattern splits, body part splits or a workout of the day. For the purposes of this, I want us to think in terms of—what core exercises will you do with this client? Will you do any power training?

I broke the strength exercises down into basic movements—squat, single-leg stance, lunge, hinge, push, pull and twist. That’s everything the human body can do. We’re just going to train these—squat, single-leg stance, lunge, hinge, push, pull and twist.

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Alwyn Cosgrove

Alwyn Cosgrove is the co-author of the New Rules of Lifting books, co-owns one of the most successful training gyms in America and coaches fitness business owners on success. He's a Nike consultant and a top presenter for Perform Better. He spends his time training clients and staff at Results Fitness, lecturing and coaching fitness trainers on various aspects of the training business.

RETRAIN SKILL AND PERFORMANCE TO ELEVATE PRODUCTION The Patterns of Global Movement Gray Cook: Foreword to The Business of Movement Mike Boyle: Foreword to Coaching Rules Josh Hillis: Which of My Books Will Work for You? Robert Linkul Trainers’ Webinar Brendon Rearick: Mental Toughness Introduction to Coaching Rules Foreword to Dave Draper’s A Glimpse in the Rear View Greg Dea: The Top Six Ways to Get Better Buy-In from Your Athletes

Exercise Program Design Fundamentals, Part One Functional Movement Screen [Infographic] What are Goblet Squats? How to Do a Goblet Squat Touch Your Toes With This Toe Touch Progression Exercise Program Design Fundamentals, Part Two Stuart McGill: Taking Charge of Back Pain — Empowering Self-Advocacy Coaching Movements and Skills with Nick Winkelman Understanding Impact Forces Evan Osar: Corrective Exercise Essentials [Video] Shoulder Health: An Overview of Anatomy and Injury

Thomas Plummer: Fitness Professionals Only Have Two Speeds Gray Cook: Chop and Lift Basics Stuart McGill: Scientific Odds Ratios and Injury Gray Cook: Rolling Isn’t Magic Sue Falsone: Cervical Thoracic Junction Yoga Mobility Drill Chuck Wolf: The Big Movement Rocks Upper and Lower-Crossed Syndrome in Athletes Stuart McGill: Testing Athletes with Jumps T-Spine Mobility: Why It’s Important Mark Reifkind: Body Maintenance — The Power of Routine

Alwyn Cosgrove: Basic Movements and Program Design

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