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

Série 1 1 ronde

Pelvic Tilt Bridge

1 minute

Transition

5 secondes

❤️ Modéré (Zone 2)

Hip Hinges

1 minute

Inchworms

1 minute

Rest

30 secondes

Squats

1 minute

Push-Ups

15 réps

Y-T-A

15 réps

Transition

5 secondes

Inverted Flyers

1 minute

❤️ Modéré (Zone 2)

Rotating Toe Touches

1 minute

❤️ Léger (Zone 1)

Pogo Hops

20 secondes

❤️ Modéré (Zone 2)

Jumping Jacks

30 secondes

Rest

30 secondes

Plank

1 minute

Transition

5 secondes

Alternating Side Planks

30 secondes

Rest

15 secondes

Reverse Crunches

1 minute

Transition

5 secondes

Russian Twists

1 minute

Rest

2 minutes

Série 2 1 ronde

Squats

1 minute

Push-Ups

15 réps

Child's Pose

8 secondes

Y-T-A

15 réps

Child's Pose

8 secondes

Transition

5 secondes

Inverted Flyers

1 minute

❤️ Modéré (Zone 2)

Rotating Toe Touches

1 minute

❤️ Léger (Zone 1)

Pogo Hops

20 secondes

❤️ Modéré (Zone 2)

Jumping Jacks

30 secondes

Rest

30 secondes

Plank

1 minute

Transition

5 secondes

Alternating Side Planks

30 secondes

Rest

15 secondes

Reverse Crunches

1 minute

Transition

5 secondes

Russian Twists

1 minute

Rest

30 secondes

Série 3 1 ronde

Thread the Needle Stretch

15 secondes

Floor Knee to Chest Stretch

15 secondes

Lying Spinal Twist

15 secondes

Child's Pose

10 secondes

Child's Pose with Side Reaches

10 secondes

Extended Child's Pose

10 secondes

Cat Cow

10 secondes

Right Hip Flexor Stretch

15 secondes

Left Hip Flexor Stretch

15 secondes

Quad Stretches

15 secondes

Entraînements associé

Mobility Movement

20 minutes 45 secondes, Modéré

Everyday Routine

9 minutes 5 secondes, Débutant

Full Body Activation

9 minutes 40 secondes, Débutant

Workout 1

25 minutes 30 secondes, Débutant

Multi-category Workout

11 minutes, Modéré

Full Body

40 minutes 25 secondes, Intense