Training should balance upper body presses (horizontal and vertical), upper body pulls (horizontal and vertical), and lower body hinges.

“So if you're going to do a single workout, you could choose four exercises, and you could choose one of each. One press, upper body press, one upper body pull, one lower body hinge, one lower body press.”

“so just think about the rough movement patterns upper and lower push and pull and then some sort of rotation that puts you in a pretty good spot”

“Um the pressing should be horizontal, so perpendicular to your body, as well as vertical. So this is lifting a weight over top of your head, lifting a weight away from you. The pull version is pulling horizontally to you and pulling vertically down, pull up, things like that. So if you were going to do a single workout, you could choose four exercises and you could choose one of each. one press, upper body press, one upper body pull, one lower body hinge, one lower body press, and then that would be like a decently well-rounded exercise.”