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, we are going to work on getting into our low squat. This is a helpful position to have in your back pocket in case you need to move from the ground to your feet, or if you need to get your hips under a heavy object to lift it up.
We are also going to work on our “Dipping Bird” exercise. We have been working all month on our hinging and strengthening our posterior chain. Now, let’s challenge it with this single leg balance move.
This week, we are going after the low squat. The low squat should not just be for the privileged few. It is one of the most useful and functional positions you can utilize. From picking up heavy things, to getting up and down from the floor, the low squat is a necessity in life. If you can’t get down there, try using some support to get down (and then stay down for a while). For starters, don’t worry about getting back up. Let your muscles and joints get used to the new position first.
We are finishing up Foundations Month with the staple exercise of the dipping bird. We have been working all month on our hinging and strengthening our posterior chain. Now, let’s challenge it with this single leg balance move.
This week, we are using a squat to help us gain some motion in our ankles. What’s that you say? A squat isn’t a stretch? Well, you may be right, but we are doing it anyway. Now that you learned the proper squat last week, you can use this version to help bring some mobility to your ankles and feet. Gaining some extra range of motion in your lower legs can help you squat lower without putting stress on your knees, hips, and low back.
This month, we have learned how to hinge (week one). We learned how to take that hinge into a squat (week two). In the second video, we are going to learn how to use the hinge for our lunge.
For our 2nd week of Foundations Month we are moving from the spine to the feet and we are going to progress our hinge.
Having a good connection of our feet with the ground is important for proper movement. If our feet our stiff, our movement above can be stiff and/or sloppy. Whether you are trying to generate force from the ground up, the pedal up, or maybe the rollerblade up, you need your feet to connect to generate power.
Also, let’s progress our foundational move, the hinge, to a squat. Same concepts as last week, but with a bit of a knee-bend.
This month, we are going to work on some mobility and exercises that everyone should be able to perform. These are the foundations of movement. This is a great place to start if you are just starting out with a movement program, but they are also great tests for those of you who have been moving for a while. You should be able to do all these movements before moving on to more complex movements such as deadlifts.
For this first week, we are mobilizing the thoracic spine and learning the basics of the hinge. Having a pliable and functional thoracic spine is important in all movement. If the spine does not move properly, you will never be able to generate your full potential over power and this improper function could eventually lead to more serious injury.
We are reviewing the hinge because it is the foundational movement in everything from a pick-up to a squat and is found in multiple movements of daily life (getting in and out of a car, out of a chair, picking up things off the floor, etc.).
Does your low back get cranky out on the trail? Try this hinge stretch to get some relief. Then strengthen the hips and core with this banded exercise to keep your back and knees healthy as you blaze the trail.
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 