Movement Prep 5B
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 with 1 Arm Overhead or held at Side with weight, 30-90 seconds each side
Hold 5-10lbs+ in one hand overhead or at your side.
Knees must raise above hips.
Pause for 1-3 seconds on each march to feel the full extension of balanced leg with core engaged.
(2) Elevated Single & 2 Leg Glute Bridges 8-12 reps, 3-5 second hold at top for each
Use a 10-20 inch high bench or similar. You can also use a 55- 65cm stability ball.
Feet flat on floor, slightly wider than hips. Knees in line or slight driven out.
Drive through your glutes, squeezing at the top.
Place 10-20+ lbs across hips for increased demand.
Active stretch hips/glutes with 90/90 hip stretch or elevated pigeon pose.
(3) Mini Band Side to Side Walks with band wrapped around mid ankles 30-60 seconds
Move slow, use medium resistance, watch for rocking. Keep shoulders from tilting.
Abdomen and glutes are tight.
(4) 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.
(5) Stand-ups from Half Kneeling 8-12 reps each side.
Move slowly, practicing to feel every degree of motion.
(6) Side Crawling 30-60 seconds
Move slow, keep knees inches from the ground, knees in line with hips or slightly outside.
Shoulders stay packed, spread weight throughout hands.
