Monday Movement: Series #1
Happy Monday, everybody.
It’s time for our movement of the week, but this week, I thought I’d do something a little different. Instead of showing you one move, I’ll give you a series that you can do the next time you’re at the gym. This series is a great way to warmup before a workout.
Movement #1: Stir the Pot
You will need: A stability ball
Put yourself into a plank, arms bent, with your elbows resting on the stability ball. Keeping your abs and glutes tight, move your arms (just your arms!) in a small circular motion, as if you’re stirring a pot.
It’s important to focus on quality here, rather than speed.
Do 10 rotations in each direction
Movement #2: Cable Chops
You will need: A cable column machine
Grab the rope of the machine and hold it straight out in front of you. Twist away from the machine and pull the rope along with you. Your feet should remain on the ground and your hips should stay square and stable. The rotation motion is only happening from the waist up, but the power is coming from your hips and legs.
Do 10 cable chops on each side.
Movement #3: Leg Unders
You will need: A clear space and a comfortable floor
Some people call this a “sit through,” but we prefer to call them “leg unders,” since you really shouldn’t be sitting during this movement.
Start out on your hands and knees, but lift your knees off of the floor. Bring your left foot under your belly and through to the other side as you twist your left hip down to the floor. Bring your right elbow in to your stomach to get it out of the way and then repeat on the other side. (Watch the short video above if any of this doesn’t make sense to you.)
Do 5-10 on each side.
Having a full series to incorporate into your routine can help combat the boredom and burnout that can sometimes derail our best efforts.
This is a great full-body warm up that will target your core and get your heart pumping before you jump into your workout. Try this one out the next time you go to the gym.
Until then, stay healthy and keep moving.