A framework, not seven separate boxes.
FLO uses push, pull, hinge, squat, lunge, rotate and gait/carry to organise movement. These labels make it easier to explain a task, choose an exercise and discuss how to adapt it. They are a map for coaching, rather than a complete description of every movement.
Everyday actions overlap. Picking up a bag and turning towards a door may involve a hinge, a carry and rotation. The value of the framework is in noticing those demands and practising them with purpose.
Push, pull and organise your position.
Pushing moves you and another surface apart; pulling brings them closer. Opening a heavy door offers a familiar pulling example. Pressing against a surface to help change your position is one way pushing appears outside the gym.
The exercise is only part of the picture. Your stance, grip and body position change the task. Coaching pays attention to how the movement is organised, then selects a suitable version rather than treating one exercise as the universal answer.
Hinge, squat and lunge.
A hinge emphasises movement at the hips. A squat involves bending through the hips and knees. A lunge uses a split stance or a step into a position. These patterns offer different ways to explore lowering, rising and managing your position.
Picking something up, sitting down and stepping over an obstacle give these patterns context. They are examples, not instructions to use one technique for every object or situation. Height, load, available space and your capabilities all affect the choice.
Turn, travel and carry.
Rotation involves turning; gait involves travelling through steps. Carrying adds an object to manage while holding a position or moving. Reaching towards a back seat, walking through a busy space and bringing shopping home illustrate how often these demands meet.
A useful next step is to notice the patterns in one activity you enjoy. Bring that example to a coach. The goal is not to classify every moment of your day, but to connect training with the movements that make your life possible.