Bechtel  ·  June 2026  ·  Part 1 of 3

Rethinking Movement

This is your reference from today's session — the full map of 9 movement patterns, and a short self-assessment covering the 3 we explored today. The remaining 6 patterns will be covered across the next two sessions.

The framework
The 7 movement patterns
A complete map of how the body can move under load. Most people are operating in two or three of these. Knowing the full map is the starting point.
1
Squat
The fundamental sit-to-stand pattern. The foundation of lower-body strength and joint health — and one of the most loaded patterns in daily life, whether or not you realise it.
2
Hinge
Loading and extending at the hip. The pattern behind picking things up from the floor and the cornerstone of posterior chain strength. One of the most commonly lost patterns in desk-based workers.
3
Lunge
Single-leg loading. Essential for balance, stability, and the strength to absorb impact — and the pattern most directly linked to how the body navigates uneven ground and staircases.
4
Horizontal Push
Pressing away from the body. Press-ups and their loaded variations — the chest, shoulder and triceps strength most people have some exposure to, though rarely trained with structure.
5
Horizontal Pull
Pulling toward the body — rows and their variations. The pulling muscles that balance all the time we spend hunched forward over screens. Often underdeveloped relative to the pushing patterns.
6
Vertical Push
Pressing overhead. The shoulder and upper back strength that most desk-based people have lost — rarely trained, rarely noticed as absent until it becomes a problem.
7
Vertical Pull
Pulling from overhead — the lat and upper back strength behind pull-ups and their progressions. One of the most neglected patterns, and one of the most valuable to recover.
+
Core
The ability to brace and transfer load through the trunk under pressure. The deep stability that protects the spine and makes every other pattern safer and more efficient.
+
Carry
Moving while loaded. The pattern closest to real life, and the one most overlooked in structured training. Farmer's carries and loaded walks — deceptively demanding, immediately legible.
Self-assessment
Your movement map
Fill in the Before row now — your honest starting point. Come back to the After row at the end of the session.
Squat
Sit-to-stand, feels controlled and comfortable
Before
After
Horizontal Pull
Rows — pulling toward the body
Before
After
Vertical Push
Pressing overhead — shoulder and upper back
Before
After

The remaining six patterns — Hinge, Lunge, Horizontal Push, Vertical Pull, Core, and Carry — will be covered in the next two sessions.

B.BalancedOS
Get a free profile
We're building an app that takes the same method from today and puts it into a structure you can use independently — your movement patterns, your progressions, tracked over time. We're looking for our first 10 test users, and we'd like to offer a free profile to everyone in today's session.
Free · Beta access
What's next
Anything else you'd like to explore?
Select anything that feels relevant. There's no obligation, and nothing will be assumed — Rachel will follow up personally.
Your details
Stay in touch
Rachel will follow up personally — no automated sequences, no sales process.
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Thank you.

Rachel will be in touch personally.
In the meantime, the full 9 patterns above are yours to refer back to.