Movement Prep #3:
Hip hinge and walk hands out overhead.
Stand on one foot and loop other foot
behind planted leg. Make sure down foot is pointed STRAIGHT FORWARD--do
not angle foot to the side because this will decrease your stretch benefits!
Drop support foot's heel to ground
firmly while keeping foot pointed straight forward.
Lift and repeat all reps on same side
then switch feet.
Perform 6-10 reps on one side then
switch and do other side.
Repeat reps then go to
#4 Hand Walk warm-up exercise.
NOTE! This is
#3 in a sequential series of 10 exercises. Perform as directed in exact
Tips: Do NOT round back or bend knees to
compensate! Also make sure to actually touch your heel to the ground.
If you bend your knees just so you can
get the heel to the ground you've just ruined the benefits of the exercise. By
keeping your leg straight you put the calf and heel on stretch. If you bend
the knee, you take the stretch off the heel and calf which is NOT the
objective of this exercise. Do it right! Be "mindful" of what you are
doing on this one so you don't get sloppy.
View List of All Movement Prep Exercises
Movement Prep Exercise Handout
Learn More About Mark Verstegen's
Movement Prep Exercises
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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