The goal of movement prep is to get you moving well and ready for your activity, training session or workout. This becomes more necessary the longer you sit during your day and the older we get. Having adequate engagement before a workout, sport or training session will allow you to move more effectively, leading to greater benefit, while also helping prevent injuries. Many movements that you find within a movement prep workout are also exercises that may be included in a general workout but serving a different purpose.

1-2 Rounds

(1) Walking 5-10+ minutes

• Walk at a moderate to brisk pace, that feels comfortable and form doesn’t break down.

• Can be done on a treadmill, outside or walking around your house.

(2) Floor Glute Bridges 10-15 reps, 3-5 second hold at top for each

• Lie on your back, draw your navel in, keep ribs down and do not arch your back. Drive through your glutes, squeezing at the top.

• Purpose here is to engage the muscles of your gluteal complex and making sure they are active. If your having trouble, raise toes off ground and drive through your heels.

• Stretch hips/glutes with 90/90 hip stretch after.

(3) Dead Bugs 6-10 reps 3-5 second holds

• Keep abdomen tight throughout.

• Keep spine neutral, watch for arching of lower back at end range of motion.

• Move slowly, hold end range of motion for 3-5 seconds. Practice!

(4) Bird Dogs 6-10 reps each side, hold for 3-5 seconds each

• Move slowly, pausing at each end point, focusing on engagement and breathing.

• Purpose: core stabilization, strength, reinforce spinal alignment and proper core recruitment. Practice.

• Watch for arching of lower back and shifting of hips.