With tight schedules to work around, sometimes we feel lucky to get a quick workout between work and home and school and whatever else life has us doing. It's tempting to jump on the bike and start hammering to get it done, or throw on the running shoes and race up the nearest hill, all the while hearing the clock ticking in the background to hurry hurry hurry get to the next thing. We wonder why we feel tired and sore, tight and stiff during our activity of choice.
Try taking five minutes before your next workout for these simple movements. A few of the movements focus more on joint mobility, while others are more for muscle activation. Combined, they help to prepare the lower body for whatever activity you choose. Before your next ride, run, hike, or lifting session, give them a try and see if you feel the difference.
Exercise 1 - Banded Donkey Kicks
Purpose: Glute activation, core activation
-Your choice of band will depend on your personal strength level. You should be able to do the movement with some effort while maintaining good form. Remember that we are looking for muscle activation, not burnout, so if you are too fatigued to finish the set or can't finish with good form, choose a lighter band.
1) Place the exercise band around both legs just above the knees.
2) Assume a quadruped position, resting on hands and knees.
3) While activating the core muscles, slowly kick the right foot to the ceiling, keeping the knee bent at a 90 degree angle. Make sure the lower back remains in neutral and the hips stay level.
4) Slowly return to starting position.
5) Repeat 15 reps before switching sides.
Exercise 2 - Banded Hip Abduction
Purpose: Glute activation
-Use the same band guidelines as noted for the first exercise.
1) Place the exercise band around both legs just above the knees.
2) Assume a side lying position with both knees bent at a 90 degree angle, both hips flexed at a 90 degree angle, head resting on hand.
3) Slowly lift the top leg, ensuring that the foot lifts with the leg and the knee stays bent at 90 degrees. Make sure the top hip remains stacked above the bottom hip and does not roll backward.
4) Slowly return to starting position.
5) Repeat 15 reps before switching sides.
Exercise 3 - Deer Pose with Reach and Twist
Purpose: Hip Mobility, Spinal Mobility
1) Start in deer pose (refer to video below) with the left leg in front.
2) Slowly hinge forward over the left leg, then return to starting position.
3) Lean onto your left arm while lifting the hips off of the ground and reaching your right arm overhead, then return to start.
4) Slowly hinge forward over the left leg again, then return to start.
5) Slowly twist your upper body to the right, then return to start.
6) Rotate the legs so the right leg is now in front, and repeat all steps on the right leg.
7) Continue to switch back and forth between legs for 5 to 6 rounds total.
Exercise 4 - Frog Stretch with Internal Rotation
Purpose - Hip Mobility, Adductor Stretch
1) Start in frog pose (refer to video below).
2) Slowly shift forward onto your forearms while lifting the right foot off of the floor as high as feels comfortable (may only lift a few inches).
3) Slowly lower the right foot back to the floor as you shift back into frog pose.
4) Shift forward again, this time lifting the left foot off of the floor, then return to start.
5) Continue alternating sides for 8 to 10 rounds total.
Exercise 5 - Gorilla Squats
Purpose - Hip Mobility, Knee Mobility, Ankle Mobility, Hamstring Stretch, Calf Stretch
1) Start in a standing forward fold, bending the knees as much as needed to have the hands on the floor in front of the feet.
2) Slowly start to bend the knees, lowering your hips down towards your feet. Keep your heels on the floor. If your heels start to lift off of the floor, don’t let your hips lower quite so far down.
3) Pause briefly in the squatting position, then slowly start to straighten the legs, straightening as much as feels comfortable while keeping the hands on the floor.
4) Repeat 5 to 6 times.
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