Some of “The Basics” Program foundational Movements. Squats -knee dominate. -quad/glute recruitment. -real life application: sitting down. Hinges -hip dominate. -hamstring/glute recruitment. -real life application: bending over to pick something up. Presses -chest side of the body. Front. -pec/triceps recruitment -real life application: pressing items overhead to a storage shelve. Pulls -back side of the body. Rear. -lats/serratus recruitment. -real life application: opening doors or drawers. These movements are simple, but not always easy. They have a direct application to certain life situations and athletics at many given moments. In my opinion they are the bedrock of an effective exercise program.