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.