Keep It Simple, Move Like a Human

At Uptown, we love variability. We love crawling, rolling, hanging, throwing, and lifting. We love training like humans move — not just machines. These movements are expressive, playful, athletic, and deeply useful. They’re what we want to do with our bodies.

But here’s the thing:

It’s hard to express what you don’t yet have.

You can’t throw well if your shoulder’s tight. You won’t roll or crawl well if your hips are stiff or your core can’t coordinate. Hanging? That takes grip strength. Lifting? That takes stability and power.

So before you can move like a wild, free human — you’ve got to earn it.

That’s why our foundation is simple: we build strength and mobility first. Consistently. Intentionally. Then we layer in the fun stuff.

And the good news? You can do the same.

Here’s a basic blueprint anyone can follow — just five movement patterns. Master these, and your body will thank you.

Your Simple Strength and Mobility Program

Start with 2–3 full-body sessions per week. Choose 1–2 movements from each category below. Stick to 3–4 sets of 6–10 reps (or 30–60 seconds, where appropriate). Rest as needed, move well, and progress over time.

1. Squat

What it does: Builds leg strength, hip mobility, ankle control, and core stability.
What it trains: Glutes, quads, core, and coordination.
How to start:

  • Goblet Squat (with a kettlebell or dumbbell)

  • Bodyweight Box Squat (if you're new or working on depth)

  • Tempo Squats (slow down the lowering phase to build control)

Progressions:

  • Reverse Lunge 


  • Barbell Zercher squat


  • Bulgarian Split Squats

2. Hinge

What it does: Teaches you how to bend at the hips without hurting your back.
What it trains: Hamstrings, glutes, lower back, grip.
How to start:

  • Kettlebell Deadlift (start from an elevated surface if mobility is limited)

  • Romanian Deadlift (light to moderate weight, feel the hamstrings)

Progressions:

  • Barbell Deadlift

  • Kettlebell Swings (once technique is solid)


  • Single-leg RDL (adds balance + core challenge)

3. Push

What it does: Builds upper body strength and resilience in your chest, shoulders, and triceps.
What it trains: Pushing mechanics, scapular control, and stability.
How to start:

  • Incline Push-Up

  • Wall or Knee Push-Up

  • Dumbbell Floor Press

Progressions:

  • Standard Push-Up

  • Deficit Push-Up

  • Overhead Dumbbell Press (seated or standing)

4. Pull

What it does: Balances your push work, improves posture, builds upper back strength.
What it trains: Lats, traps, rhomboids, grip strength.
How to start:

  • TRX Row or Ring Row

  • Banded Pull-Down

  • Dead Hangs (to start building pull-up grip)

Progressions:

  • Negative Pull-Ups

  • Chin-Ups

  • Dumbbell Rows (single or double arm)

5. Rotation (and Anti-Rotation)

What it does: Builds a resilient core and prepares your body to twist, throw, stabilize — or not twist when you shouldn’t.
What it trains: Obliques, deep core, and spinal integrity.
How to start:

  • Suitcase Carry (hold a kettlebell in one hand, walk slowly, don’t lean)

  • Bird-Dog (simple, powerful anti-rotation core drill)

  • Half-Kneeling Pallof Press (using a band or cable)

Progressions:

  • Heavier Carries

  • Rotational Med Ball Throws

  • Cable Woodchops

Putting It Together

Here’s a simple sample session:

Full Body

Warm Up 3-5 minutes

Goal - raise your heart rate

Skip rope, ride a bik, walk or jog. Whatever feels good to you. 

Prep - Circuit 2 rounds: 

Goal -  Activate the muscles around your shoulders, hips and core. 

  1. Deadbug x 20 seconds

  2. Band Pull A Parts x 20reps

  3. Hip Thrust x 20 reps

Strength - Circuit - 3 Rounds 

  • Goblet Squat – 3 x 8 - 12

  • TRX Row – 3 x 12-15

  • Kettlebell Deadlift – 3 x 6-10

  • Incline Push-Up – 3 x 6-10

  • Suitcase Carry – 3x30 seconds each side

Rest a day or two. Then repeat with slight changes (more weight, one more rep etc. once it becomes easy change out the variation for something a little more complex).

Final Thoughts

You don’t need fancy gear or wild complexity. You just need consistency, effort, and a program that hits the fundamentals.

Get strong. Get mobile. Then go crawl, roll, throw, hang, and move like the human you are.

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