Movements

The movements presented here fit into one or potentially a few different categories. A lunge is a good example. Lunges may be done as part of a dynamic warm-up, completing just a few repetitions short of fatigue, or a larger number of reps as part of the conditioning phase of a session. Extended lunges held for a period of time may also serve as part of a relaxing cool-down.

Breathing Patterns

Although breathing is a natural process the quality of our breathing patterns are not always the best. Poor posture and a general lack of fitness can contribute to a restricted air flow. Your breathing patterns should be a focal point rather than an afterthought during these movements.

The general rule of thumb regarding breathing during resistance training is to inhale during the easiest part of the movement and exhale during the hardest part. If there is no clear easier or harder part, such as during the dynamic warm-up presented below,  just breathe rhythmically.

Dynamic Warm-Up

A dynamic warm-up will increase your core temperature and gradually prepare your body for more vigorous activity. Here is a good sequence of movements to get you going.

Grounding

Windmill

Arms Across Chest

Waist Turner

Torso Bow-Arc

Hip Circles

Hip-Knee-Ankle Rotation

Conditioning

Chair Squats

Push-ups

Jump Rope

Crab-Cat

Pull-ups

Lunges

Overhead Squat

Deep Squat

Sumo Squat

Arcing Push-ups

Pike Push-ups

Table Maker Push-ups

Burpees

Back Extension

Curl-ups

Sit-ups

Modified V-ups

Bridging

Plank

Side Plank

Sand Bag Movements

Dead Lift

Power Clean

Clean & Jerk

Push Press

Push Jerk

Cool-down

Standing Calf

Standing Quad

Hamstring Stretch

Extended Lunge