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Four Moves To Add To Your Small Group Training

The experts at Fitness Formula Clubs Old Town in Chicago have developed a robust small group training culture.

Heather, one of FFC’s knowledgeable trainers, shows four primal pattern moves on a SYNRGY360 system that can be added to small group training, and how to scale them for exercisers of different abilities.

  • Rope Seated Twist: A primal movement pattern that works the core.
  • Rock Pull Up: A challenging upper-body pull primal movement.
  • Cable Plank Fly: An upper-body push primal movement that also engages the core.
  • Belt Side Lunge: A lower-body lunge primal movement.


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