Movement Prep 2A

Jun 27

Written By Coach

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.

1-3 Rounds

(1) Marching in Place 30-60 seconds

Knees must raise above hips.
Work on arm swing.

(2) Floor Glute Bridges 8 reps 3 second hold at top, then 5-8 reps Bridges with Marches each side

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.
AFTER 8 reps, hold top position, draw 1 knee towards chest, hold for 3-5 sec, then alternate.
Stretch hips/glutes with 90/90 hip stretch after.

(3) Mini Band Side to Side Walks 30-60 seconds

Wrap a mini-band around ankles using light to moderate resistance.
Watch for wobbling. Abdomen and glutes are tight, practice engagement.
Step across a room or take 2-5 steps one direction and then back, repeat.

(4) Bird Dogs 8-10 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.

(5) Dead Bugs 8-10 reps 3-5 second holds