Movement Practice is Based on 3 Principles
Principle 1: The Joint by Joint Rule
The Joint by Joint Rule states that each joint of the body has a mobile or stable duty while moving in functional biomechanics.
“The whole is greater, than the sum of its parts”
Movement Principle 2: Move as ONE
Functional movement is defined as optimal joint biomechanics in human movement. Their are 7 fundamental patterns also called archetypes of the human movement system. By practicing the 7 patterns correctly, the body will be durable and resistant to soft tissue breakdown and postural disfunction. Performance is optimally achieved when joint flexibility and mobility are in sync with stabile positioning.
Move with intention,
Move like water – Bruce Lee
The “Balance 7” functional movements are as follows:
1. Squat 2. Lunge 3. Hinge 4. Push 5. Pull 6. Rotate 7. Locomotion
Movement Principle 3: Follow your Compass
A compass is an instrument for navigational guidance. Its purpose is to give real time information on your current direction heading. A compass has 4 cardinal points of North, South, East & West) Mirroring the 4 cardinal points of a compass. The “Health Compass” is a guide to navigate (Nutrition, Exercise,Wellness & Sleep. or N.E.W.S) Your health NEWS effects body and the quality in which you can preform.
Nutrition effects muscle and soft tissue health, repair, hydration and performance especially “Gut MicroBiome Health.”
Exercise effects movement quality, body tissues, stamina, endurance, strength, power, mind body toughness.
Sleep effects rejuvenation, recovery, hormonal health, growth and energy.
Wellness effects concentration, focus, stress relief, quality of life, energy, happiness, fulfillment and enjoyment of life.
The NEWS effects the whole and “the whole is greater than the sum of its parts.”
What improvements can you make in your N.E.W.S.
What is your Intention with this workout?
Healthy Lifestyle and Wellness
Improve Fitness Ability, Capacity and Body Goals
Focused Quality of Movement and Intensity
A. WARM UP
A1 – Dynamic Stretching + Jog + Run 20 meters x 3
A2 – Sit to Stand 5
A3 – Bird Dog 5/5
A4 – Plank Hold Ability Level 30 seconds
A5 – Scapular Retraction & Shoulder Depression 30 seconds
B. 15 minutes EMOM
B1 – Squat Practice 10+ reps
B2 – Pulling Practice 10+ reps
B3 – Band Rotation Hold 15+ each side
C. 15 minutes EMOM
C1 – Hip Extension (Stability, Strength, Power)
C2 – Pushing Practice (Stability, Strength, Power)
C3 – Cardio (Base Pace, Push Pace, All-Out)