Training
Marisa HeinzeJuly 10, 2017
Workout of the Month: Movement Balance
DESCRIPTION
Natural human movement is not always symmetrical. Even when we are apparently still (sitting, standing) we often favor one side of the body, e.g. leaning on one leg, crossing legs in sitting etc. Repetition of one-sided movements can result in movement imbalances, which often leads to movement dysfunction and increased injury risk. With this in mind, it’s important to include asymmetrical movements in your weekly workouts. Such movements will raise your awareness of imbalances, and help you to improve movement balance. Remember, we are not seeking perfection; rather, we are focusing on restoring movement to a functional level with lower risk of injury.In this Movement Balance Workout, you will perform 6 exercises back to back as a timed interval. 3 rounds, 30s rest between rounds. The only equipment you need is a small hurdle or step. The workout is accumulative – which means that each successive exercise builds on the previous one, in terms of complexity. The exercises are also paired – asymmetrical followed by symmetrical.The workout targets multiple fitness skills across important movement patterns such as hip extension and crawling, with a particular focus on endurance and balance. The asymmetrical movements will challenge your core, which is further challenged during the symmetrical movement. As you master the movements with skill, don’t be afraid to add speed – this will significantly increase your heart rate for an added cardio burn and improve your movement balance.TRAINING TIPS
- Perform each exercise with good form and control
- Perform the first round at a slower tempo, to master the movements; then add speed as necessary
- Notice any asymmetry in the first exercise, then work to balance this in the second exercise
- Consider performing one round as a warm up for other workouts
MOVEMENT BALANCE EXERCISES
- 6 exercises
- 45s per exercise
- 3 rounds
- 30s rest between rounds
- 15 minutes