The Why, How, and What of UpRight Movement

The Why, How, and What of UpRight Movement

“Finding WHY is a process of discovery, not invention.”

Simon Sinek, Start with Why


UpRight Movement is a Force Multiplier on a mission of helping to change peoples’ lives for the better through health and fitness.

To give you an idea of what you might experience when working with us, here’s a brief breakdown of our “Whys,”  “Hows,” and “Whats.”



1. Safety. Monitor technical proficiency, intensity, volume, and regeneration

2. Minimize Asymmetries and Reduce Injury Risk Potential

3. Deliver the Minimal Effective Dose to elicit a positive training response relative to the desired results, and performance demands



  • Utilize a Principle Guided, Systems Based Approach, starting with an Intake Assessment
  • Establish an Individual’s Baseline Abilities + Expected Movement Demands = Proper Movement Based Planning
  • Communicating and Education
  • Scaling when appropriate, emphasizing quality over quantity
  • Develop sound Mobility, Stability, and Movement as the foundation to Strength, Speed, Power, Balance, Agility, and Endurance
  • Work within any prescribed Medical/Injury Guidelines
  • Intelligent Training + Optimal Recovery + Durability + Adaptability = Better Life Performance
  • Offer Resources for Optimal Fueling (mindset and nutrition/hydration) to Support Performance and Recovery
  • Monitor Recovery and Training Readiness


  • Training/Recovery Programming up to, and Before/After Events
  • Breathing to help access and leverage the Nervous System to assist with Posture, Mobility, Stability, Performance, and Recovery
  • Targeted Corrective Exercises
  • Movement Preparation – Pillar Activation – Hips – Trunk – Shoulders
  • Movement Skills –

Fundamental: Breathing, Gripping, Head-Eye Tracking, Reaching, Leg Raising, Supine, Rolling, Prone, Hip Flexion/Extension, Short Foot Posture.

Transitional: Quadruped, Rotary Stability, Trunk Stability, Crawling, Half Kneeling, Full Kneeling.

Functional: Lunging, Stepping, Squatting, Carrying, Gait, Skipping, Running, Deceleration, Acceleration, Jumping, and Hopping.


       1.  Hip-Dominant

       2.  Knee-Dominant

       3.  Horizontal Push

       4.  Horizontal Pull

       5.  Vertical Push

       6.  Vertical Pull

       7.  Core

Hip-Dominant – Deadlifts, Single-Leg-Deadlifts, Lunges, Single-Leg Squat, Hip Extensions

Knee-Dominant – Squats, Split-Squat, Lateral Squat, Lunges, Rear-Foot-Elevated Squats, Single-Leg Squats

Horizontal Push – Flat Bench, Dumbbell Flat Bench, Push-Up

Horizontal Pull  Dumbbell Row, Cable Row, TRX Row

Vertical Push – Dumbbell Press, Overhead Kettlebell Press

Vertical Pull – Pull-Up, Chin-Up, Lat Pulldown, X-Pulldown

Core (Subdivided)

  • Anti-Extension – Front Plank, Ab Wheel Rollout
  • Anti-Lateral Flexion – Side Plank, Suitcase Carries
  • Anti-Rotation – Anti-Rotation Press
  • Rotary Stability  Chops, Lifts, Crawling
  • Strength – Squats, Deadlifts, Pushing, Pulling, Carries, Rotary Stability, Anti-Flexion/Extension
  • Speed – Sprinting
  • Power – Kettlebell Swings
  • Rotary Power – Rotary Lifts
  • Agility – Slide Board
  • Plyometrics – Jumping
  • Energy System Development – Sprints, Sled Drills

Trust in UpRight Movement to help you with the How and What, in support of Your WHY!

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