{"id":516,"date":"2021-05-24T05:28:00","date_gmt":"2021-05-24T11:28:00","guid":{"rendered":"https:\/\/firedupfitness.ca\/blog\/?p=516"},"modified":"2021-05-21T15:48:15","modified_gmt":"2021-05-21T21:48:15","slug":"train-the-movement","status":"publish","type":"post","link":"https:\/\/firedupfitness.ca\/blog\/train-the-movement\/","title":{"rendered":"Train the Movement"},"content":{"rendered":"\n

Today’s tip on the podcast (check it out here<\/a> if you haven’t already) is about focusing your workout around key MOVEMENT PATTERNS with the goal to improve every day activities.\u00a0 This focus often produces noticeable results in your life like being able to carry a heavier box, move a bulky piece of furniture or garden without an aching back. And let\u2019s be honest, seeing results is very motivating!<\/p>\n\n\n\n

So what are these key movements?\u00a0 Well there are 5:<\/p>\n\n\n\n

  1. Pushing (vacuuming, mowing the lawn, pushing kids on a swing)<\/li>
  2. Pulling (raking the yard, also vacuuming)<\/li>
  3. Bending and Lifting (picking things up off the ground)<\/li>
  4. Single Leg Movements (walking up and down stairs, getting in and out of the car)<\/li>
  5. Rotational Movements (shoveling snow, unloading the dishwasher, general housework)<\/li><\/ol>\n\n\n\n

    These movements make up all activities of daily living and if you can perform these effectively with stability and full mobility everything you do each day gets easier with less pain and a reduced risk of injury.  Sounds great right?!<\/p>\n\n\n\n

    Not only does success in these movements mean easier day-to-day life, they translate into improvement in many other activities like your recreational football league or ramping up your speed and distance for an upcoming road race.<\/p>\n\n\n\n

    So here is what a workout could look like if you are focusing on training these 5 movements:<\/p>\n\n\n\n

    Step Ups<\/h2>\n\n\n\n
    \"\"<\/figure><\/div>\n\n\n\n
    1. Place a step or bench in front of you or stand at the bottom of a set of stairs. Brace your core and keep your gaze straight ahead.<\/li>
    2. Bring your right knee up and step up on to the bench or step. Placing all of the effort in your right leg, bring your body up into a standing position on the bench or step. <\/li>
    3. Slowly lower yourself to the starting position.<\/li>
    4. Repeat for 10-12 reps then switch legs<\/li><\/ol>\n\n\n\n

      Good Morning<\/h2>\n\n\n\n
      \"\"<\/figure><\/div>\n\n\n\n
      1. Stand with your feet hip-width apart, and place your hands at the back of your head with your elbows opened wide.<\/li>
      2. Pull your abs to your spine (brace your core)<\/li>
      3. Keep your back neutral while pressing your hips backward, hinging at the hips, until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.<\/li>
      4. Return to standing, squeezing your glutes when you are upright. This completes one rep.<\/li>
      5. Repeat for 10-12 reps<\/li><\/ol>\n\n\n\n

        Push Ups<\/h2>\n\n\n\n