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

Conjunto 1: 1 rodada

Pelvic Tilt Bridge

1 minuto

Transition

5 segundos

❤️ Moderado (Zona 2)

Hip Hinges

1 minuto

Inchworms

1 minuto

Rest

30 segundos

Squats

1 minuto

Push-Ups

15 repetições

Y-T-A

15 repetições

Transition

5 segundos

Inverted Flyers

1 minuto

❤️ Moderado (Zona 2)

Rotating Toe Touches

1 minuto

❤️ Leve (Zona 1)

Pogo Hops

20 segundos

❤️ Moderado (Zona 2)

Jumping Jacks

30 segundos

Rest

30 segundos

Plank

1 minuto

Transition

5 segundos

Alternating Side Planks

30 segundos

Rest

15 segundos

Reverse Crunches

1 minuto

Transition

5 segundos

Russian Twists

1 minuto

Rest

2 minutos

Conjunto 2: 1 rodada

Squats

1 minuto

Push-Ups

15 repetições

Child's Pose

8 segundos

Y-T-A

15 repetições

Child's Pose

8 segundos

Transition

5 segundos

Inverted Flyers

1 minuto

❤️ Moderado (Zona 2)

Rotating Toe Touches

1 minuto

❤️ Leve (Zona 1)

Pogo Hops

20 segundos

❤️ Moderado (Zona 2)

Jumping Jacks

30 segundos

Rest

30 segundos

Plank

1 minuto

Transition

5 segundos

Alternating Side Planks

30 segundos

Rest

15 segundos

Reverse Crunches

1 minuto

Transition

5 segundos

Russian Twists

1 minuto

Rest

30 segundos

Conjunto 3: 1 rodada

Thread the Needle Stretch

15 segundos

Floor Knee to Chest Stretch

15 segundos

Lying Spinal Twist

15 segundos

Child's Pose

10 segundos

Child's Pose with Side Reaches

10 segundos

Extended Child's Pose

10 segundos

Cat Cow

10 segundos

Right Hip Flexor Stretch

15 segundos

Left Hip Flexor Stretch

15 segundos

Quad Stretches

15 segundos

Treinos Relacionados

Mobility Movement

20 mins 45 segs, Moderado

Everyday Routine

9 mins 5 segs, Iniciante

Full Body Activation

9 mins 40 segs, Iniciante

Workout 1

25 mins 30 segs, Iniciante

Multi-category Workout

11 minutos, Moderado

Full Body

40 mins 25 segs, Intenso