Master The Moves: A Movement Guide

May#1Blog.png

 

Did you know that there are four essential exercises that are important to master before you can really be successful in your fitness regime? Can you take a guess of what those exercises are?

 

It’s ok if you don’t know. That’s why I’m here to help you out!

 

As an ACE Certified Personal Trainer & Health Coach, I help individuals work on their fitness regime and become healthier versions of themselves. One way to do so is through physical activity!

 

But wait- before I delve into that, I want to talk about how many people I see just dive into a new workout program or regimen without truly being ready to do so! They start doing complex lifts with weights, high intensity workouts with complex movements, etc. And what I often see is TERRIBLE form when I’m in the gym. I don’t blame the individual because if you don’t know, you simply don’t know!

 

The first thing I do when an individual comes in for an assessment is do a movement screening. During this screening I’m looking for their range of motion (ROM), their form, and how they execute a simple movement. It’s important to know these factors in order to work on weakness and strengths in an individual's body.

 

The four basic exercises that I conduct in a movement screening are the basic:

 

  1. Pushups

  2. Plank

  3. Hip hinge

 

Now, everyone knows these movements even if you have never set foot in a gym or worked with a personal trainer. But do you know how to do these movements correctly? If you cannot master these movements, chances are you’ll never improve your strength and you’re likely to set yourself up for injury for other exercises which involve these simple exercises.

 

Right now I want to go over a movement guide and walk you through each of these core exercises so that you can master them and be successful in you fitness regime.

Pushup

 

  1. Starting on all fours, place hands underneath shoulders, right to outside of the mat or right outside of the mat.

  2. If you want to come into the plank position with knees off the floor, push your heels back.

  3. From this position, lower your whole body down bending at the elbows as far as you can go. Remember to brace your core!

  4. Make sure your body is one straight line making sure not to tuck your chin or lift your head out of alignment.

  5. Push your body back up to the starting position.

Pushup1.png
Pushup2.png

 

Plank

 

  1. Starting on all fours place hands underneath shoulders, right to outside of the mat or right outside of the mat.

  2. If you want to come into the plank position with knees off the floor, push your heels back.

  3. Hold this position as long as you can.

  4. Make sure to embrace your core and keep your body in one straight line.

 

Hip Hinge

 

  1. Standing straight up embrace your core and begin to lower from the hips.

  2. Make sure that you keep the upper half of your body as straight as possible with a flat back.

  3. You can have a slight bend in the knees if needed.

  4. Come down as far you can with great form and come back slower lifting back up to the starting position.

 

If you can master these four movements you’ll set yourself up for success in progressing in your fitness regime!

 

Thanks for reading and don’t forget to subscribe to my email list with more helpful fitness and wellness tips and freebies!