ACE inspired Movement Pattern Training program

This program is designed to help develop effective motor control and coordination by training for the five basic movements of daily living, which are, single-leg movements, like walking, Bending and lifting, for when we bend low or high to get something out of a cupboard, pushing and pulling movements and rotation. Complete 2 rounds, for a 30 minute total body workout. The first three exercises serve as a warm up, or you can do 3-5 minutes of walking or marching in place as another option.

Exercises

Set 1: 1 round

Pelvic Tilt Bridge

1 minuto

Transition

5 secondi

❤️ Moderato (Zona 2)

Hip Hinges

1 minuto

Inchworms

1 minuto

Rest

30 secondi

Squats

1 minuto

Push-Ups

15 ripetizioni

Y-T-A

15 ripetizioni

Transition

5 secondi

Inverted Flyers

1 minuto

❤️ Moderato (Zona 2)

Rotating Toe Touches

1 minuto

❤️ Leggero (Zona 1)

Pogo Hops

20 secondi

❤️ Moderato (Zona 2)

Jumping Jacks

30 secondi

Rest

30 secondi

Plank

1 minuto

Transition

5 secondi

Alternating Side Planks

30 secondi

Rest

15 secondi

Reverse Crunches

1 minuto

Transition

5 secondi

Russian Twists

1 minuto

Rest

2 minuti

Set 2: 1 round

Squats

1 minuto

Push-Ups

15 ripetizioni

Child's Pose

8 secondi

Y-T-A

15 ripetizioni

Child's Pose

8 secondi

Transition

5 secondi

Inverted Flyers

1 minuto

❤️ Moderato (Zona 2)

Rotating Toe Touches

1 minuto

❤️ Leggero (Zona 1)

Pogo Hops

20 secondi

❤️ Moderato (Zona 2)

Jumping Jacks

30 secondi

Rest

30 secondi

Plank

1 minuto

Transition

5 secondi

Alternating Side Planks

30 secondi

Rest

15 secondi

Reverse Crunches

1 minuto

Transition

5 secondi

Russian Twists

1 minuto

Rest

30 secondi

Set 3: 1 round

Thread the Needle Stretch

15 secondi

Floor Knee to Chest Stretch

15 secondi

Lying Spinal Twist

15 secondi

Child's Pose

10 secondi

Child's Pose with Side Reaches

10 secondi

Extended Child's Pose

10 secondi

Cat Cow

10 secondi

Right Hip Flexor Stretch

15 secondi

Left Hip Flexor Stretch

15 secondi

Quad Stretches

15 secondi

Allenamenti correlati

Mobility Movement

20 min 45 sec, Moderato

Everyday Routine

9 min 5 sec, Principiante

Full Body Activation

9 min 40 sec, Principiante

Workout 1

25 min 30 sec, Principiante

Multi-category Workout

11 minuti, Moderato

Full Body

40 min 25 sec, Intenso