Exercises At Home
Preparation (more than just a warm-up!)
In addition to preparing our bodies for movement, we’ll use this section to keep our workouts playful. The emphasis is on
smooth, controlled movement, staying within a controlled range of motion that gradually increases as your muscles and joints
loosen and warm up. Think of it as oiling the joints and regaining your natural right to freedom of movement.
Before each workout, perform each of the following activities for 1–2 minutes each for a total of 5–10 minutes of warm-up. Unlike
conventional mobility drills, our focus as always will be on full-body movements.
SLOW-MO
Pick a movement such as a crawl, walk or virtual throw and perform as slowly and as exaggerated as possible.
BAREFOOT WALK DRILL
This naturally stretches and strengthens your lower legs to prevent injury. Use this opportunity to get used to moving without
shoes again and to strengthen the muscles of the foot and ankle.
• Walk at differing tempos on your heels, balls of your feet and tiptoes.
• Walk on the insides and outsides of your feet.
• Walk with differing amounts of pressure, from very hard to very light.
• Alternate between bearing more weight on the forward foot, and then more on the back.
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