Master These: Anterior Reach and the 10-and-2

When you join EPIC we put you through a very specific Functional Movement Assessment which is a part of our EPIC Life Assessment which I designed. We do a lot of investigative work when it comes to that assessment and don’t show you much, but with this piece we want to let you in a little more. We test four critical movements in the Functional Movement Assessment that as human beings, we need to master. These movements allow us to function on the most basic level AND the most advanced.

As humans, our bodies are, for the most part, meant to move in the same way (we’re not talking about contortionists or astronauts here), the human form minus a few differences like size, operate the SAME - in all of us. As for how we move - well, we need to move on EARTH best, because, well, this is our home! Our movement is impacted by physics and Earth laws like gravity and thermodynamics … so why wouldn’t we take these same laws into consideration for your training and assessment? At EPIC we do, in fact, we only consider two things - your human form and the Earth’s conditions and we mend them together in our assessments and training to make you the best possible human on Earth. (Elon, when you’re ready we will adjust for Mars).

Our assessment is simple.

Just four Movements.

You may be thinking, “Duh!, I move on Earth what are you talking about?” Well, believe it or not a LOT of training and workouts do NOT account for the laws of the human form. A lot of workouts promote improper movement patterns, improper muscle activation and promote excessive fatigue which creates chaos in the body. Also - how many times do you see people working out standing on balls and unstable surfaces - well, I’ll give you a hint - Earth does not have a bubble ground. So, what planet are you exactly training for?…..

The movements we test are basic, but they are more difficult to perfectly perform than most people realize and as personal trainers at EPIC, we’re looking for specific details that will tell us all we need to know about your strength, muscle balance, and natural movement. Here we’ve broken down two of those movements. The Anterior Reach is the movement we use to measure Level Change/ Hip Hinge Ability and the 10 and 2 we use to measure Rotation.

Anterior Reach

The Movement: Standing on one foot, we take the opposite hand and, bending at the hip, reach down for our planted foot.

What we’re looking for: We start by looking at your foot position. We want to make sure that both your heel and big toe get pressure so the foot doesn’t pronate. (This means that the arch of your foot has moved inward which will cause your hip to collapse.) From here we want the hand you are not reaching with to be held behind you, strong, flexed. When you bend forward we ensure you are hinging from the hip and, while keeping a nice flat back while you touch down, you come back up.

Sounds simple, right? Well, you would be surprised how many humans do this wrong - compensation all over the place. It’s like playing whack a mole. It’s not a movement we often see practiced in traditional gyms - because you should be sitting on machines like at work at the gym right? (eye roll). :)

The Anterior Reach uses contralateral movement as we use the opposite arm to reach down to the planted foot.

Many trainers will train their clients pairing their left hand with their left foot and their right hand with their right foot but as humans, we’re not meant to move that way.

For this movement, you need to have proper flexibility in your hamstring … which most people lack because we sit all day which shortens those beautiful muscles too much. You have to be able to use your glutes … which in most people are quite sleepy, hello low back compensation! And, you need to make sure you’re not hinging at the waist so you can keep your back flat. All the hinging comes from the hips.

This helps us look at running performance (for example, if a runner can’t do the Anterior Reach, I can improve their performance by 500%!! just by getting them strong in this movement), it helps to build up the glutes, lengthen the hamstring and strengthen the back which also results in better posture,

10-and-2

The Movement: Using a band anchored parallel the ground at your hips (a door knob or a stable hook meant for this kind of thing is best - use your head!) and bending your knees at a 45º angle, imagine your belly button is pointed at 12 o’clock. With your back neutral, rotate pulling the band from a 10 o’clock position to 2 o’clock.



What we’re looking for: Again, we start with your foot placement. We ask you to “peel the floor apart” when you’re really grounded in your feet, pressing down hard on the floor. This helps you activate your glutes. We then look for stability in the core so you can use your abdominals to move the band across your body.

This movement is all about isolating muscles which is important as it helps us connect our brain to our body.

When most people first start trying this exercise, they swing their hips as they move the band from side to side like a salsa dancer. I love to dance too but now is not the time. Instead, this focus on rotation without the use of the hips really enhances our cognitive ability to zero in on specific muscles during our training.

In the human body, only four muscles have fibres that run up and down. The gastrocnemius, the rectus abdominis, the rhomboids, and the rectus femoris. Practically every other muscle wraps the body diagonally. Indicating that our body is primed for MAJOR rotation! And how much do we actually rotate? Definitely not 95% of the time! When you go to a regular gym, you sit on machines and go up and down, forward and back but you’re not rotating. This is such a critical movement, it is flabbergasting how little attention most fitness programs give it.

Without proper rotation, you can’t be truly healthy. (PS a little V-sit side to side doesn’t cut it, folks!)


If you haven’t yet done the EPIC Functional Movement Assessment, make sure you get one ASAP. It will level up your training and, in turn, level up how you are able to go through your life. Book your assessment with one of our trainers today. It’s our gift to you for reading this and for wanting to do things the right way.