This page is a collection of the Primary and Secondary Movements to be used during your Onnit Workout. Following the programming methods discussed at the Level 1 Certification, here is an extensive list of movements to use. Giving you an idea how to program your clients or your own workouts.
EXERCISE |
IMPLEMENT |
PRIMARY MOVEMENT |
SECONDARY MOVEMENT |
PRIMARY ABILITY |
DEXTERITY LEVEL |
BARBELL |
HINGE |
NA |
STRENGTH |
EASY |
|
BARBELL |
HINGE |
NA |
STRENGTH |
EASY |
|
BARBELL |
HINGE |
PULL |
POWER |
MODERATE |
|
BARBELL |
HINGE |
ROTATION |
STRENGTH |
MODERATE |
|
BARBELL |
PULL |
HINGE |
STRENGTH |
EASY |
|
BARBELL |
PULL |
ROTATION |
STRENGTH |
MODERATE |
|
BARBELL |
PUSH |
NA |
STRENGTH |
EASY |
|
BARBELL |
PUSH |
NA |
CONDITIONING |
MODERATE |
|
BARBELL |
PUSH |
SQUAT |
CONDITIONING |
MODERATE |
|
BARBELL |
SQUAT |
NA |
STRENGTH |
EASY |
|
BATTLE ROPE |
HINGE |
PULL |
POWER |
EASY |
|
BATTLE ROPE |
HINGE |
NA |
CONDITIONING |
EASY |
|
BATTLE ROPE |
PULL |
SQUAT |
CONDITIONING |
EASY |
|
BATTLE ROPE |
PULL |
HINGE |
CONDITIONING |
EASY |
|
BATTLE ROPE |
PULL |
TRAVEL |
STRENGTH |
EASY |
|
Rainbow*+ |
BATTLE ROPE |
PULL |
ROTATION |
CONDITIONING |
MODERATE |
Diagonal Pull*+ |
BATTLE ROPE |
PULL |
ROTATION |
CONDITIONING |
MODERATE |
Diagonal Pull Jump Switch*+ |
BATTLE ROPE |
PULL |
TRAVEL |
CONDITIONING |
MODERATE |
BATTLE ROPE |
PULL |
SQUAT |
CONDITIONING |
MODERATE |
|
BATTLE ROPE |
PUSH |
PULL |
STRENGTH |
EASY |
|
BODYWEIGHT |
HINGE |
SQUAT |
POWER |
EASY |
|
BODYWEIGHT |
HINGE |
NA |
CONDITIONING |
EASY |
|
BODYWEIGHT |
HINGE |
ROTATION |
CONDITIONING |
MODERATE |
|
BODYWEIGHT |
HINGE |
ROTATION |
POWER |
MODERATE |
|
BODYWEIGHT |
PULL |
HINGE |
CONDITIONING |
EASY |
|
BODYWEIGHT |
PULL |
NA |
CONDITIONING |
EASY |
|
BODYWEIGHT |
PULL |
NA |
STRENGTH |
MODERATE |
|
BODYWEIGHT |
PUSH |
NA |
CONDITIONING |
MODERATE |
|
BODYWEIGHT |
SQUAT |
NA |
CONDITIONING |
EASY |
|
BODYWEIGHT |
SQUAT |
ROTATION |
CONDITIONING |
MODERATE |
|
BODYWEIGHT |
SQUAT |
NA |
STRENGTH |
HARD |
|
HINGE |
NA |
POWER |
EASY |
||
KETTLEBELL |
HINGE |
NA |
STRENGTH |
EASY |
|
KETTLEBELL |
HINGE |
PULL |
POWER |
EASY |
|
KETTLEBELL |
HINGE |
ROTATION |
STRENGTH |
EASY |
|
KETTLEBELL |
HINGE |
ROTATION |
STRENGTH |
MODERATE |
|
KETTLEBELL |
HINGE |
ROTATION |
STRENGTH |
MODERATE |
|
KETTLEBELL |
HINGE |
PUSH |
CONDITIONING |
MODERATE |
|
KETTLEBELL |
HINGE |
PULL |
POWER |
MODERATE |
|
KETTLEBELL |
PULL |
NA |
STRENGTH |
EASY |
|
KETTLEBELL |
PUSH |
NA |
STRENGTH |
EASY |
|
KETTLEBELL |
SQUAT |
NA |
CONDITIONING |
EASY |
|
KETTLEBELL |
SQUAT |
TRAVEL |
STRENGTH |
MODERATE |
|
HINGE |
PULL |
POWER |
EASY |
||
SANDBAG |
HINGE |
NA |
CONDITIONING |
EASY |
|
SANDBAG |
HINGE |
PULL |
POWER |
EASY |
|
SANDBAG |
HINGE |
PULL |
POWER |
MODERATE |
|
SANDBAG |
HINGE |
PULL |
POWER |
MODERATE |
|
SANDBAG |
HINGE |
SQUAT |
STRENGTH |
MODERATE |
|
SANDBAG |
HINGE |
PULL |
POWER |
MODERATE |
|
SANDBAG |
PULL |
HINGE |
STRENGTH |
EASY |
|
SANDBAG |
PULL |
ROTATION |
CONDITIONING |
MODERATE |
|
SANDBAG |
PUSH |
NA |
STRENGTH |
EASY |
|
SANDBAG |
SQUAT |
PULL |
STRENGTH |
EASY |
|
SANDBAG |
SQUAT |
TRAVEL |
STRENGTH |
MODERATE |
|
HINGE |
NA |
POWER |
EASY |
||
STEEL CLUB |
HINGE |
ROTATION |
CONDITIONING |
EASY |
|
STEEL CLUB |
HINGE |
PULL |
POWER |
EASY |
|
STEEL CLUB |
HINGE |
ROTATION |
STRENGTH |
MODERATE |
|
STEEL CLUB |
HINGE |
ROTATION |
POWER |
MODERATE |
|
STEEL CLUB |
PULL |
PUSH |
STRENGTH |
EASY |
|
STEEL CLUB |
PULL |
NA |
CONDITIONING |
MODERATE |
|
STEEL CLUB |
PUSH |
PULL |
STRENGTH |
EASY |
|
STEEL CLUB |
PUSH |
TRAVEL |
STRENGTH |
MODERATE |
|
STEEL CLUB |
SQUAT |
NA |
CONDITIONING |
EASY |
|
STEEL CLUB |
SQUAT |
ROTATION |
CONDITIONING |
MODERATE |
|
HINGE |
PUSH |
CONDITIONING |
EASY |
||
STEEL MACE |
HINGE |
ROTATION |
CONDITIONING |
EASY |
|
STEEL MACE |
PULL |
HINGE |
CONDITIONING |
EASY |
|
STEEL MACE |
PULL |
ROTATION |
CONDITIONING |
MODERATE |
|
STEEL MACE |
PULL |
ROTATION |
CONDITIONING |
MODERATE |
|
STEEL MACE |
PULL |
ROTATION |
CONDITIONING |
MODERATE |
|
STEEL MACE |
PUSH |
NA |
CONDITIONING |
EASY |
|
STEEL MACE |
SQUAT |
PULL |
CONDITIONING |
EASY |
|
STEEL MACE |
SQUAT |
ROTATION |
CONDITIONING |
EASY |
|
STEEL MACE |
SQUAT |
PUSH |
STRENGTH |
MODERATE |
|
SUSPENSION |
HINGE |
SQUAT |
POWER |
EASY |
|
SUSPENSION |
HINGE |
NA |
CONDITIONING |
EASY |
|
SUSPENSION |
HINGE |
ROTATION |
CONDITIONING |
MODERATE |
|
SUSPENSION |
PULL |
NA |
STRENGTH |
EASY |
|
SUSPENSION |
PULL |
NA |
CONDITIONING |
MODERATE |
|
SUSPENSION |
PULL |
SQUAT |
POWER |
MODERATE |
|
SUSPENSION |
PULL |
SQUAT |
CONDITIONING |
MODERATE |
|
SUSPENSION |
PUSH |
NA |
CONDITIONING |
EASY |
|
BATTLE ROPE |
PUSH |
TRAVEL |
CONDITIONING |
MODERATE |
|
SUSPENSION |
SQUAT |
PULL |
CONDITIONING |
EASY |
|
SUSPENSION |
SQUAT |
ROTATION |
POWER |
EASY |
|
SUSPENSION |
SQUAT |
TRAVEL |
POWER |
MODERATE |
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