Movement Prep 5A

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

• 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. You can add 5-15lbs across weight for increased demand.

• Stretch hips/glutes with elevated pigeon pose or 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) Bear Crawls Side to Side 30-60 seconds

• Build tension as soon as your raise your feet a couple of inches off the ground.

• Watch for hips raising above your shoulders.

(6) Single Leg Quarter Squats 8-12 reps, 3 sec pause at end range

• Be sure to sit hips back, abdomen tight.

• Practice barefoot on yoga mat.

• Move slowly, pause at bottom.

(7) Split Stance Adductor to T-Spine Active Stretch, 1 minute each side with 5 T-Spine Reaches

• Take your time on each side, moving in and out of the stretch as well as side to side gently.

• When doing the T-Spine reaches, be sure to breathe for 2-3 breaths at end point.