Movement Prep 3C

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 Major 30-60 seconds 

• Knees must raise above hips, focus on engagement of core to stabilize the foot strike.

• Work on arm swing. 

(2) Single Leg Floor Glute Bridge 10-15 reps

• Primary driver is glute with slight activation of hamstring.

• Watch for arching of lower back, abdomen tight, keep ribs down.

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

(3) Mini Band Side to Side Walks with band Wrapped around Feet 30-60 seconds

• Wrap a mini-band around your feet, across your pinky and pig toe joint.

• Use a 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 Progressions 8-10 reps 3-5 second holds with Band around Feet with MB

• Place light to medium resistant mini band around your feet.

• Hold a medicine ball, kb, db, etc in both arms, extending overhead with elbows locked.

• Keep abdomen tight.

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

(6) Stand-ups from Half Kneeling 8-15 reps each side

• Move slowly, practicing feeling every degree of motion.

• Drive through hips/core. Feel abdomen and glutes working together.

• Strong foot placement.

(7) Straight Arm Plank to Downward Dog 5 reps with 2-3 breaths

• Place weight on your entire hand, spreading your fingers. Keep shoulders packed.

• Fully extend through elbows, shoulders and hips.

• Hold end range for 3-5 breaths through your nose.

• Keep core tight.