Movement Preperation

Here are some exercises for movement preperation. The first group of exercises are for beginners, and the next set would be the more advanced versions of the beginner exercises


Group 1


-Hip Crossover

-Iron Cross

-Scorpion

-Calf Stretch

-Press up/Back Bridges

-Handwalk (pushup position)

-Lateral Lunge

-World's Greatest Stretch

-Stationary Back Lunge (Arm Up)

-Stationary Front Lunge (Arm Up)

-Quadruped circles

-Bird Dog

-Drop Lunge

-Mountain Climbers

-Body Squat

-X-Jacks

-T-Jacks

-Jumping Jacks

-Rollovers

-Arm Circles (large and small)

-T-Claps

Group 2

-Hip Crossover 2 and 3

-Iron Cross 2

-Handwalks with hands above head

-Lateral Lunge 2 with movement

-Inverted Hamstring

-Drop Lunge with Lateral Lunge

-Worlds Greatest Stretch 2 and 3

-Back Lunge with Twist

-Bird Dog 2 and 3

-Quad Circles 2

-Groiners

-High Knee Grab

-High Knee Grab with Front lunge

-Knee Cradle

-Mountain climbers 2

-Sumo Squats to Stand

-Rollover to a groin stretch


Any of these exercises can be performed prior to a workout. Make sure you have correct posture and form when doing these exercises. Start with the beginner exercises and as you start to feel more comfortable doing them, you can increase to the more advanced positions.

*Use disgression when doing any exercise movement. *