Ipswich Personal Trainer | Movement Monday | October

Ipswich Personal Trainer | Movement Monday | October

One of the best ways to increase your daily activity, and improve your overall health is to ensure you move regularly. Putting some simple movements in first thing in the morning can make a massive difference 

 

See our Movement Monday drills from the last month

 

and pick one to do each day over the next month, they will set your body up for the day, raise your heart rate, improve pain, increase mobility and assist with weight loss

 

MOVEMENT 1

 

Two exercises to mobilise the spine in all planes, as wall as stretch off the lower back and hamstrings

-->  Pornstars - 5 reps

--> Scorpions - 5 reps, each side

Use this combination first thing in the morning or upon getting in from work to get your body moving again Complete 3 - 5 rounds and get your day off to a more mobile start.

 

 

 

MOVEMENT 2

Created to help loosen off the lower back, mobilise the hips, and get the heart going

--> Walkout

--> Mountain Climber

--> Squat Walkout on your hands into the plank position,

perform 1 rep of mountain climber each leg then walk the hands back and stand up then squat

Complete 10 reps

 

 

MOVEMENT 3

 

Keeping it simple and a couple of great exercises to help mobilise the spine, in particular the upper portion

Use this combination fist thing in the morning or to help get some movement back after sitting in a chair all day

--> Reach Unders

--> Split Stance TSpine Mobiity Starting

In the horse stance position reach one arm under and touching the shoulder to the floor while keeping the hips still and the opposing elbow directly above the wrist - 5 reps each side

Followed by bringing one foot forward and again reaching under before opening the ribs to create a rotation and extension in the upper back - 5 reps each side Complete 3 rounds and loosen off that tight upper back

 

 

MOVEMENT 4

Two floor based exercised aimed at mobilising the hips and thoracic spine while stretching the hip flexors

--> 90/90 Hip Roll with Kneeling stretch

--> Supine Thoracic Extensions

A perfect combination to set you up for the day, or loosen you up after a long day at work Complete 3 - 5 rounds and get your day off to a more mobile start 

 

 

If you have longer or fancy using these as part of your warm up in the gym, try grouping the exercises together and perform all 8. Doing this should take you no more than 10 minutes and help improve the results you get from the workout you are about to do.

 

COMBINING THEM ALL (pre workout)

2 MINUTES

-->  Pornstars - 5 reps

--> Scorpions - 5 reps, each side

 

 

2 MINUTES

--> Walkout

--> Mountain Climber

--> Squat Walkout on your hands into the plank position,

 

 

2 MINUTES

--> Reach Unders 

--> Split Stance TSpine Mobiity Starting

 

2 MINUTES

--> 90/90 Hip Roll with Kneeling stretch

--> Supine Thoracic Extensions

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