One of the best movements to practice every day is transferring from a squat into a plank.
This movement involves:
>>> Upper body Crawl
>>> Plank / & or / Push Up
>>> Reverse movement – stay low – squat back up to standing & repeat.
This movement takes a bit more effort to perform, but your rate of perceived exertion should not exceed 6 / 10.
Including this movement into your routine will do wonders for maintaining your hip, knee and ankle health / mobility – as well as strengthening and coordinating the shoulders and core.
If you lack the necessary mobility to perform this movement that means this is not the place for you to start. Consider ‘Glute-Bridges’ & ‘Pullovers’ combined with squat practice. Or maybe you have body composition issues OR maybe you lack core strength – each has an appropriate training protocol to strengthen your weakness. Unless you use the help of a movement coach, you will have to figure out what training protocol is best for you.
Let me know how it goes.
Downward Dog to Cobra
One of the best movements to practice every day is transferring from Downward Dog into Cobra and back.
- Hip flexion & extension
- Shoulder flexion & extension
- Spinal flexion & extension
- Trunk (core, lats, glutes) engagement
- Inhale with Cobra
- Exhale with Downward Dog
Performance of this movement should be a 2 / 10 in effort – so that it is easy to match your movement with your breathing.
Doing this every day will go a long way in keeping your shoulders, hips and spine health, mobile and strong! However you should switch up your exercises every couple weeks to continue receiving benefits for your workouts.
These are movements or exercises that you should practice every day.
There are literally an infinite amount of these movements out there, so you will eventually have to choose which ones work best for you.
Stick with about 10 different movements for 2 or 3 months. You MUST switch up the movements every quarter in order to sustain progress.
Quick reminder on what to be focusing one while performing these movements
- Breathing (synced with movement)
- Posture (maintained throughout)
- Vision (synced with movement)
- choose exercises that balance out your body / daily activities
- use a Test/Retest protocol to figure out which movements are best for you
- do 1 rep for each decade you have been alive – for each exercise.
(ex. if 40 – do 4 QUALITY reps on each exercise)
My Movement Routine consists of:
- Joint Mobility
- Spine Mobility
- Asymmetry correction
- Full Body Flow Movement / Play
- Specific Movement Prep (if going into a workout)
I do 3 reps of each exercise with minimal rest. Since I have been doing this for years, I change up the movements every day. Some days my session is only ‘Play’ – using my intuition to do movements that feel good in the moment.
Now it is your turn to give it a try.
Follow my Instragram to see #EveryDayMovements – every, damn, day 🙂
IN THE GYM,
you practice movements that your body will default to when you have to use similar movements in your daily life.
However – you should not categorize ‘exercise’ as something to only to be done in the gym.
Here is why – Evolution: In order to eat, ancient humans had to move. There were certain things they had to do every single day in order to survive: walk, climb, sprint, hide, hunt …. using a whole in the ground as a toilet… All of these activities require mobility & motility.
The Modern World has turned this evolutionary structure on its head, and serious health issues have arisen because of it.
We need a ‘return to nature’ of sorts, to bring us back into balance.
… Return to natural movement … to functional movement !?!
(great segue, I know )
SO, what should I be focusing on when it comes to exercise and functional movement?This first point is also a highly overlooked aspect of coaching:
- How are you BREATHING, are you maintaining POSTURE / technique and what are your EYES doing. If you involve all 3 of these things into your movement practice then you will be in BALANCE.
- you need to balance out your pushing and your pulling. Train the Lower body and the Upper Body with these pushing and pulling movements
- The lower body should be trained more than the Upper body
- Pulling movements should be trained more than Pushing movements
Getting Strong and Mobile is actually quite straight forward once you figure out certain rules and start to follow them. (more on this in a later post)
However it gets tricky when you start to talk about “Asymmetries and Corrective” – because of individual differences. More on this in the next post…