Foundational Movement Exercises

It's the beginning of the year and you are setting your morning alarm, packing up gym clothes the night before, and getting yourself ready to jump into a "New You".  Before you decide to go from zero to hero, make sure your body is ready.  If you haven't seen the inside of the gym in a while or have to ask the person next to you how to operate the cardio equipment, please go over the moves below to keep yourself injury-free and set yourself up to accomplish your goals.

The exercises below build a foundation of movement.  They "prep" your body by activating important stabilizing muscles that help protect you against back pain, shoulder injury, knee pain, and more.  They also help improve rang of motion in your body so your are able to move through your squat, pull, or lunge with fluidity and grace.  Do this routine as a warm-up to get your body in a good space to work hard or as a full workout at home.

Remember, consistency beats intensity.  Exercise at a level you know you can maintain through the whole year, not a pace that makes you so sore you have a hard time sitting on the toilet the next day.

Cross Body Core Activation

Bridge with Overhead Reach

Alternate Arm and Leg Reach

Kneeling Thoracic Twist

Standing Hinge

Dipping Bird

Squat

Lunge

4 Dynamic Moves to Increase Speed and Power

It is that time of year again...SPRING!  The weather gets warmer and the days longer.  This is the time most people start to think about getting back into or starting their outdoor fitness activities.  Hiking, biking, running and more become so accessible with the increased daylight hours.  Before you spring (pun intended) back into your activities, take some time to get the body prepped for the extra strength you are going to need.  Below are 4 fun and no-equipment-needed exercises you can do about anywhere to get yourself powered up to go play outside.

Butt Kicks

Increase your hamstring quickness.  This exercise can be done moving forward or in place if you are doing them inside.  Start with a light jog and each time you lift a foot start lifting it higher towards your butt till your heel hits you in the backside. Do this as quick as you can for about 100 yards (or 1 minute in place) and repeat 3 times.



Squat Jumps

This explosive move increases strength in the whole leg.  Glutes, hamstrings, quads and calves are all worked in this one powerful move.  You core muscles and some back muscles will also get a workout.  Start in a low squat with your arms by your side.  In one quick movement, stand up and jump, bringing your knees towards your chest as high as you can.  Keep your landing soft as you go straight back to your start position in the squat.  Do 10 reps and repeat 2 times.













High Knee Taps

Get your feet moving faster and higher with this quick agility drill.  Staying in one place, put your hands out in front of you, palms down.  Quickly raise your knees up to tap your hand alternating left and right as fast as you can.  Do it for 1 minute and repeat 3 times.





Wide Step Sprints

This side-to-side movement helps strengthen the hips and prevent injury to the knees and ankles.  Find a nice long area like a gym or field.  Press of one foot and leap slightly sideways and forward landing on the opposite foot.  Repeat with the other foot so that you are zig zagging left and right as you sprint forward.  Do this as quick as you can for about 100 yards and repeat 3 times.

Got Knee Pain?

I have a lot of clients come in complaining of knee pain. Mild pain that usually starts after they tried something new or after a heavy physical activity. In most cases, if you catch and treat the pain right away, you can get it to go away in a matter of days.

Building a strong core and a strong stability system around the knee are very important for any active person. Doing the stretches and exercises below BEFORE knee pain is present can help you prevent pain and injury in the future.

Single-leg Bridge - Lying on your back with your hands at your side. Keep one knee bent with your foot on the floor, other leg lifted at a 45 degree angle. Draw your belly button to your spine and tighten your core as you push off your heel and raise your hips towards the ceiling. Hold for about 2 secs then slowly lower your self to the floor. Repeat 10-12 times then switch legs.

Hip Abduction - Lying on your side with your head supported by your hand, bend your bottom leg so that your knee is directly below your hip. Straighten your top leg and flex your foot. Turn your knee and your toe towards the floor. Keeping your straight leg in alignment with your hip, raise it to the ceiling and down. Repeat 12-15 times then switch legs.

Plank - Starting on your belly, prop your elbows directly below your shoulders. Forearms and hands are flat on the floor. Tuck your toes under and gently lift your body up, tighten your core, until you body weight is being held up by your forearms and toes. Keep the belly button drawn to the spine and the butt low. Hold for 20-60 seconds.

Hamstring Stretch - While standing, straighten one leg out in front of you. Flex the toes up and , keeping your back straight, bend over towards your toes. Try to draw your chest to your knee and don't round your back. Your back leg should bend slightly and you should feel the stretch through the back of the leg. Hold for 40-60 seconds then switch sides.

Figure 4 Stretch - Start lying on your back. Bend your right knee and cross your left ankle over your right knee. Draw both legs towards your chest. With your right hand grab under your right knee. Your left hand should go through your legs and meet your right hand. Holds for 40 - 60 seconds then switch sides.

Hip Flexor Stretch - Kneel on one knee as if you were proposing. Make sure both legs are bent at 90 degree angles. Keep your core tight and try to tuck your tailbone under. Then slightly move your hips forward. You should feel a stretch down the front of your back leg. Hold for 40 - 60 seconds then switch legs.

ITB Foam Roller - Place the foam roller below your hip joint on one side. Cross the opposite foot in front. Staying on the side of your leg, roll the foam roller to right above the knee and back to the hip. This may be severely uncomfortable, but the results are instant. Do 8 - 10 rolls then switch legs.

As always, consult with a physician before starting any exercise program. The exercise and stretches above are suggestions not medical treatment. If your knee pain persists or stops you from performing daily activities, please consult your doctor.

Functional Exercises You Can Do Anywhere

This short routine can be performed anywhere and provide you with basic functional exercises to help support your core, back, and whole body. All you need is a band and something sturdy to loop it around.

Warm-up

Start with a light warm-up. Swing your arms in and out and then in little circles. Gently twist your torso left and right. To warm up the lower body do a few marches in place while tapping the thigh with the opposite hand. To warm-up the back of the leg and hamstring, kick the leg out straight while reaching for your toe with the opposite hand.

Next, add resistance to your warm-up by grabbing the band with your palms facing up and opening the chest up by pulling your arms back. You can do this motion in multiple directions as shown in the pictures.

Pulling Exercises - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Squat Pull - Loop the band around something sturdy. Start in a squat with knees bent and weight in the heels. As you stand out of the squat, pull on the band, bend the elbows keeping them close to the body, and pinch your shoulder blades down and back. As you sink back in to your squat, let the arms straighten back to the starting position.

Reverse Fly - Stand facing your band with your arms straight. Keeping your arms straight, open them wide to your sides. Keep your shoulders and neck relaxed. As you open your arms, pinch your shoulder blades together. Gently return to your starting position.

Pulldowns - Keeping arms straight and knees slightly bent, tighten your tummy and pull the band straight back to your hips. Arms should remain straight through the motion. Focus on using your abdomen and back rather than your arms. Gently return to your starting position.

Pushing Exercise - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Chest Press - Start facing away from the band. Elbows should be bent and by your sides with the band under the arm. Take a step with your right foot and push your arms out straight. Return to your starting position and repeat with the left foot.

Chest Fly - Open your arms out wide like you are waiting for a hug. Keeping your arms almost straight, bring your palms together while reaching out in front of you. It should feel like you are hugging a big tree. Keep your torso still, do not let it rock forward and back. Return to your start position.

Shoulder Press - Bring your elbows to your sides with your hands by your shoulders. Take a shallow squat and as you stand up push you right arm to the ceiling. Bring it down as you sink into your shallow squat and then stand and repeat on the left side.

Arm Exercises - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Tricep Press - Bring your elbows to slightly higher than shoulder level. Bend the elbows to 90 degrees. Keeping your elbows and shoulders still, extend your arm straight out in front of you. Gently return to your starting position. You can put one foot slightly in front of the other if there is to much strain on your low back.

Upper-cut Bicep Curls - Loop the band under the arches of both feet. Bend the right elbow as your rotate to the left and raise your fist to the ceiling. Return to neutral and then repeat the motion on the right.

Full Body and Lower Body Exercises - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Squat and Row - Loop the band under the arches of our feet and widen your stance. Criss-cross the band so you make an "X". Start in a squat with the weight in your heels. As you stand out of the squat, wing your elbows out to your sides and you pull the band up. Slowly return to your starting position.

Rocker Squat - Start in a traditional squat with your weight in your heels. Staying in the squat position, shift your weight forward onto your toes and lift your heels off the ground. Slowly start to shift your weight back to your heels till you can pull your toes off the ground. Shift your weight forward and back staying in the squat position.

Stretching Exercises - Do 1x

Hold each stretch for 30 seconds.

Figure 4 - Cross the right foot over the left knee. If you need to you can hold on to something for balance. Bend the left knee and squat down. You should feel this through the outside of your right hip and butt. Return to standing and repeat on the other side.

Quad Stretch - Kick your right foot back and grab it with your right hand. Pull the knees close together as you stand up tall. Think about pushing the knee behind you as you try to push your hips forward. Repeat on the left side.

Hamstring Stretch - Straighten your right leg out in front of you. Keeping your back mostly straight, lean over the leg. For a more intense stretch you can pull the toe up towards your shin. Repeat on the left side.

Back Stretch - Place your hands on a chair or table in front of you. Bend over as you keep your back straight. Try to lower chest in between your shoulders. Your body should be in an "L" position.

This routine should take 20-25 minutes. In all exercises make sure that your tummy is tight and your neck and shoulders are relaxed.