This week, we are learning how to move our pelvis to learn about our posterior kinetic chain. Then we will learn to use that new flexibility and activation of our backlines in our reach and curl exercise.
Using the wall for feedback, this hinge stretch teaches us how to tip our pelvis to get a stretch along the backline. Once we have that stretch, we can activate that same back line to pull ourselves up to standing.
For our final week of Trail Month, we have one, final standing stretch. This one to open up your sides which can start to feel compressed after a long day out. We are also working on our cores with this banded exercise.
Congratulations! You have decided to start exercising and getting in shape. 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 long-term 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 range 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.
Brenna Backe 