If you're new to the Pippin Performance community, you'll quickly learn that our philosophy is to Be Strong - Be Mobile. These two pillars of performance work together to compliment one another, creating optimal well being for our clients.
To get you to "Be Strong" you need a place to start. That's where our foundational exercises come in. These are the building blocks that need to be mastered before doing any movement in a workout. Everyone who currently trains with me, either in person or virtually, completes a modified version of these exercises during each session. Master these and you're on your way!
WHY DOES IT MATTER?
Think about it. What do you need to do before setting up for a heavy squat? Or even something less complex like grabbing the groceries out of the car? You'll need to make the following adjustments to your body before starting:
Toes and arch engaged
Why not do exercises that help make these adjustments become second nature?
LET'S DO WORK
Below are the foundational exercises to help you strengthen the above movement patterns so you can do them instinctively before anything in a workout. The beauty of these exercises is that anyone can do them, no matter your fitness or pain levels. The more training experience you have, the harder the variation.
Doing one round will take less than 10 minutes and I'd recommend doing this before your workout so you can take this foundation and apply it to your lifting right after.
Do 10 reps on each side (where applicable) and this is a progression, so it's best to do them in this order.
Level 1 & 2 Chin Tuck
Try and keep the rest of the body still
Make sure your pelvis is in a neutral position with your ribs down, fingers reaching toward feet, and your toes and arches engaged
On the level 2 progression, only lift your head an inch off of the ground at most
Posterior Pelvic Tilt
Only move your pelvis, not the rib cage
Keep your chin tucked with ribs down, fingers reaching to feet, toes and arches engaged
Don't lose the pelvic tilt throughout the movement
Level 1 & 2 Dead Bug
Keep your pelvis tucked, chin tucked, and armpits reaching toward your waist
Always press your lower back in to the ground the entire time
Level 1 & 2 Bind
Use your obliques to rotate, not your arm
Don't go too far, make sure you can always breathe
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified