Foundation Month – Week Three

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. ⁠

Getting Started – Foundational Movement Exercises

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.