Training Logs

Log of training sessions, daily nutrition and other nuggets of wisdom

Move Better Series Part #6

Part #6 of the Move Better Series begins with stretching the anterior chest muscles, the pecs, and then move into a W-slide to get the scapula moving correctly.  We will then go to an exercise that will focus on core stability & thoracic rotation; and finish with some unilateral glute activation.
As always:
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

Foam Roll, Pec Stretch:

  • Lay on  back with foam roller doing vertically down the middle of the back.
  • Bend knees and place bottom of feet firmly onto the ground.
  • Place arms straight out to sides in a T position and allow hands to drop towards the ground, stretching the chest.
  • Hold for recommended amount of time.

Foam Roll, W-Slides:

  • Lay on on back with foam roller doing vertically down the middle of the back.
  • Bend knees and place bottom of feet firmly onto the ground.
  • Extend arm overhead, thumbs pointed towards the ground.
  • Slowly slide elbows along torso by squeezing shoulder blades back and down towards back pockets; creating a W pattern.
  • Be sure to keep forearms parallel to ground.  Return back overhead to complete one full repetition.

Quadruped Knee to Elbow:

  • Begin face down on hands and knees, hips directly over knees and shoulder over hands. 
  • While maintaining a neutral spine, simultaneously extend the left leg back and right arm overhead and pause.
  • Reverse the motion and bring right elbow towards left knee until they touch to complete 1 repetition.
  • Repeat for desired number of reps and switch sides.

Glute Bridge, Single Leg w/bent knee:   

  • Lay flat on back with arms along sides.
  • Flex knees and hips, placing heels close to glutes and pull toes towards shins.
  • Bring right knee towards chest, lifting foot off ground.
  • Raise hips towards ceiling by driving the left feel into the ground and contracting glutes until left knee, hip and shoulder are aligned.

Lower hips back to ground while maintaining a neutral spine.  Complete all repetitions on one side before switching.