Movement Prep 4A
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. Use a DB, KB, gallon of water, etc.
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 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 are slightly wider than hip width, driving your knees out an inch or so further.
Feet are flat on floor. Drive through your glutes, squeezing at the top.
Place 10-20+ lbs across hips for increased demand.
Stretch hips/glutes with 90/90 hip stretch after.
(3) Mini Band Side to Side Walks with band wrapped around ankles and 1 just above knees.
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.
(4) Bird Dogs 8-10 reps with 5+ second holds
Don’t rush through these. Practice feeling the engagement of your core as you build tension.
Hold end range of motion for 5-10 seconds.
(5) 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.
(6) Dead Bugs Progressions 5-10 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!
(7) Pushup to T’s 5-10 reps each side
Focus on strong engagement of your core throughout the pushup, glutes tight, abdominal wall tight.
Press into the floor with the entire hand, driving slowly but strongly engaged.
Hold top position of T for 5-10 seconds each side.
(8) Stand-ups from Half Kneeling 8-15 reps each side.
Move slowly, practicing to feel every degree of motion.
