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Workout Warm Ups



This is a great program for Movement Preparation and PreHab work. They are great workout warm ups that you can do before you run or engage in physical activity or exercise. It's designed to activate all of your muscles and turn on all of your energy systems.




Mini-Band Walks

The video is best viewed in HD.

 

Purpose / About:

Mini-Bands Walks are a great Glute Activation Exercise that allows us to get some great time and quality under tension in active abduction. 


Cues:

  • Hinge at the hips, which will cause your knees to bend.
  • Attempt to find the best hip hinge and resulting knee bend to get right on top of your glutes and lock in that position.
  • Make sure you have good full feet contact with the floor at all times. Feel free to reset as needed.
  • Push apart your hips, knees, ankles, feet, and toes and keep the distance between your feet and knees at all times.
  • The distance between your knees and feet will increase as you laterally step to your side and then return to the original shoulder width a part position. Do not let your knees or feet get closer together than shoulder width. The distance will increase and then return.
  • Keep your legs and core tight but, stay loose from the sternum up, in your thoracic spine, elbow, and shoulders.
  • Brace your core, breathe behind the shield, and embrace those glutes.

 



Side Plank with Clam

The video is best viewed in HD.

 

Purpose / About:

The Side Plank with Clam is a great multipurpose exercise in which you simultaneously work your core, glutes, and hip mobility. 


Cues:

  • Stack up your ankles, knees, hips, and shoulders.
  • As you get into the base side plank knees bent position going from your head down, keep your head and neck neutral
  • Push away from the ground with your elbow and forearm, squeeze your bottom fist, open up your chest and stack your shoulders, open up and reach your top hand to the ceiling
  • Brace your core by: subtly dipping your rib cage towards your spine and hips, bringing your belly button into your spine (sucking your stomach in), holding your pee (contracting your pelvic floor), get side by pushing out in your sides (obliques) as if my fingers were in your sides and you were pushing against them, and breathe through your stomach.
  • Push away from the ground with your bottom knee and fire and stabilize with the bottom glute, getting more time and quality under tension.
  • Connect your toe, knee, and hip opening up the hip in the clamming motion.
  • Be sure to keep your hips perfectly stacked and breathe behind the shield.

 



Drop Back Lunge with Reach

The video is best viewed in HD.


Purpose / About:

The Drop Back Lunge with Reach is a great body weight exercise to simultaneously work your glutes, quads, and hams on one side while working on hip flexibility on the other. It also will increase your heart rate and burn calories. This exercise is a logical progression of the kneeling hip flexor stretch turning it into a dynamic mobility exercise. 


Cues:

  • Drop back with one of your legs and line up your hip, knee, ankle, and foot on the front leg in optimal alignment and leverage. Keep the front foot flat and your knee should be a little forward over your ankles towards your toes but, clearly behind your toes.
  • In this position on the foot forward leg, you should be able to get right on top of your glute by driving through your ankle and big toe with full foot contact using your Glute and your Quad synchronously together the way they were intended to be used in optimal movement.
  • Think of your front leg Glute as the anchor or base of your core and leg.
  • On the opposite side, reach your hand up to the ceiling lengthening your hip flexor. On the front leg gently push your hip towards the opposite shoulder about a half-inch to an inch to further lengthen the back leg hip flexor. Drop back into a kneeling hip flexor stretch position without touching the back knee to the floor, reach the hand up, gently push the hip over and drive through your ankle, glute, quad, and ham.
  • Repeat on the other side and continue as directed.

 



Inverted Hamstring Stretch

The video is best viewed in HD.


Purpose / About:

The Inverted Hamstring Stretch an excellent exercise for single leg stability, hip mobility, hip hinging, and glute activation. It is one of the best glute exercises I have ever done. When it's done properly it's all about your glutes and core and not about your hamstrings. If you get sore it should be in the glutes not the hamstrings. 


Cues:

  • Put all of your weight on your ankle and big toe, slightly hinge at the hip which will cause your knee to bend
  • Lock in the foot, knee, and hip, remain long and lean in the torso, maintain your masses and spaces
  • Get there and get back, get your movement through the hip and not the knee, when your torso gets close to parallel to the floor pull the planted leg hip back just a little bit and get the glute more
  • You should feel your planted leg glute grab and fire, the rest of your body should remain locked, moving like a teeter totter
  • Embrace your back side mechanics by fully extending the back leg and front arm forward
  • Make a fist with the the opposite arm and pack the shoulder to help keep your core tight

 



The World's Greatest Stretch

The video is best viewed in HD.


Purpose / About:

The World's Greatest Stretch is a great exercise that simultaneously works on single leg stability, your glutes, quads, and hams, hip flexibility, thoracic spine mobility, and places a cardio / metabolic demand on your system. Although this exercise is a widely accepted corrective exercise and warm up it may irritate low back pain with individuals who currently suffer from low back pain. Embrace this exercise and movement. It should be beautiful like dance, smooth, graceful but, powerful and explosive at the same time. 


Cues:

  • The front foot should remain flat, drive through the front foot, ankle, glute, quad, and ham
  • Do not get on your toes, your knee shoulder be well behind your toes and just over your ankle towards your toes
  • Embrace your backside mechanics by fully extending the back leg and pushing the back leg glute back
  • Rotate through the torso opening up your chest but, do not crank or force this rotation -- it should come naturally
  • After the rotation put both hands down and get your head up and chest up to minimize flexing and sheering of the spine.

 



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