02/09/2020
Hello HUMP day.
Guys, wanted to share with you the thought of ensuring free movement with what we do, where you are training 5+ days a week or even if you are moving a couple days a week.
Always set aside at least one day a week to free your movement patterns.
What does this mean? Taking a lighter approach to your training, focussing on slow gentle movements and mobilising your joints.
A quick and easy way to keep your joints free and mobile is to start at feet and work up.
Ankles- pressing your big toe into the ground as you rotate left and right 8 each way is great.
Knee push- this is again about your ankle movements. Keeping your feet flat but pushing knees over toes forward and back to free your forward flexion.
Hips- hula hoops, everybody loves a good hula hoop. But making sure you emphasise the hip movements and pushing pelvis into full range and the front and rear of the movements.
Hip hinge- cross the arms across the front of your body, push the hips out behind you ensuring that back is flat, big toe little toe and heel down always.
Thoracic rotation- this one you want to keep your hips and knees locked forward. You’ve only got around 45* movement with this so don’t push to far as to load your lower back.
Arm swings- go from small to large, if you have the mobility to do full rotations do it other wise half swings will work also.
Neck- left to right and then full circles..
Remember these are all movements not holds, so your looking for 8-10 reps of each movement in each direction.
You can use this also to prep for your training for the day also, remember not to static stretch before you work, it’s not good for preparation.
Videos to follow guys.
-KP❤️
