Each pattern split into three groups: trunk mechanics, press and pull mechanics, and squat and hinge mechanics
Shortening vs lengthening tables: covering the spine, ribcage, pelvis, shoulder, scapula, forearm, hip, femur and tibia
Visual diagrams: a diagram for every movement in the tables
A downloadable 17-page PDF.
Know exactly what’s happening at every joint, for every lifter. The PerforMotion Muscle Cheat Sheet is a quick-reference guide to the Dorito and Gorilla framework. It breaks down both patterns movement by movement and shows which muscles are on the shortened side and which are on the lengthened side. Every table comes with a matching diagram.
Get Your Muscle Cheat Sheet
Your joint-by-joint reference for the Dorito and Gorilla framework.
$9.99