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 ronde

Pelvic Tilt Bridge

1 minuut

Transition

5 seconden

❤️ Matig (Zone 2)

Hip Hinges

1 minuut

Inchworms

1 minuut

Rest

30 seconden

Squats

1 minuut

Push-Ups

15 herhalingen

Y-T-A

15 herhalingen

Transition

5 seconden

Inverted Flyers

1 minuut

❤️ Matig (Zone 2)

Rotating Toe Touches

1 minuut

❤️ Licht (Zone 1)

Pogo Hops

20 seconden

❤️ Matig (Zone 2)

Jumping Jacks

30 seconden

Rest

30 seconden

Plank

1 minuut

Transition

5 seconden

Alternating Side Planks

30 seconden

Rest

15 seconden

Reverse Crunches

1 minuut

Transition

5 seconden

Russian Twists

1 minuut

Rest

2 minuten

Set 2: 1 ronde

Squats

1 minuut

Push-Ups

15 herhalingen

Child's Pose

8 seconden

Y-T-A

15 herhalingen

Child's Pose

8 seconden

Transition

5 seconden

Inverted Flyers

1 minuut

❤️ Matig (Zone 2)

Rotating Toe Touches

1 minuut

❤️ Licht (Zone 1)

Pogo Hops

20 seconden

❤️ Matig (Zone 2)

Jumping Jacks

30 seconden

Rest

30 seconden

Plank

1 minuut

Transition

5 seconden

Alternating Side Planks

30 seconden

Rest

15 seconden

Reverse Crunches

1 minuut

Transition

5 seconden

Russian Twists

1 minuut

Rest

30 seconden

Set 3: 1 ronde

Thread the Needle Stretch

15 seconden

Floor Knee to Chest Stretch

15 seconden

Lying Spinal Twist

15 seconden

Child's Pose

10 seconden

Child's Pose with Side Reaches

10 seconden

Extended Child's Pose

10 seconden

Cat Cow

10 seconden

Right Hip Flexor Stretch

15 seconden

Left Hip Flexor Stretch

15 seconden

Quad Stretches

15 seconden

Gerelateerde Workouts

Mobility Movement

20 min 45 sec, Gemiddeld

AM Movement

20 min 40 sec, Gemiddeld

Cross Training

10 min 10 sec, Gemiddeld

Full Body Activation

9 min 40 sec, Beginner

Workout 1

25 min 30 sec, Beginner

My Program

53 min 46 sec, Gemiddeld