Rec Response with Lyndsay Hovee
March 6, 2013



It sound like y'all had a good time working with Lyndsay on Tuesday.  I spoke with several of you and you said that you learned about stretching properly, an important part of injury prevention.

For this week's blog, respond to the following questions:

What are two things that you can start integrating into your current program to help reach your fitness goals safely?

We did a lot of hands on but I do have a small power point I can send over for more information for the blog, if you want.

Three Ways to Begin Your Workout/Activity

1.        Mobilize:  Foam Roll and Static Stretching

2.       Stabilize:  Activation( mini bands) and Corrective (wall slides)

3.        Warm Up

a.       Knee to Chest

b.      Heel to butt

c.       Elbow to Instep

d.      Frankenstein Walk

e.      Bear Crawl

f.        Skip

g.       Lateral Skip

h.      Frankenstein Skip

Five Major Movements to Target When Lifting

1.       Push ( Push-up, Bench Press)

2.       Pull (Pull up, Bent over row)

3.       Hinge ( Dead lift)

4.       Squat ( Front, Back, Single leg)

5.       Multi-Planar Core Stability ( Plank)

Do not forget to listen to your body.  When you feel pain it’s because your body is telling you to stop!  Remember to recover by icing, cooling down, refueling your body with food, and by incorporating active rest, such as walking or swimming.  Most of all be active!!

Helpful Links:

•       http://www.strengthcoach.com/members/main.cfm

•       http://www.functionalmovement.com/instructors

•       http://charlieweingroff.com/